Workout of the Day

Saturday

CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

LINE DRILLS (20-25’ for each drill, light jog back to starting position)

Walking Knee Hug

Walking Quad Stretch

Butt Kickers

High Knees

Power Skip

Immediately Into…

3 SETS

20 Band Pull-Aparts

20 Band Upright Rows

20 Band Rows (Band wrapped around an upright)

Workout

Metcon (Time)

FOR TIME

1 Mile Run

Immediately Into…

50 Strict Pull-Ups

75 Hand Release Push-Ups

100 Plate Step-Ups (45/35)|(35/15)|(24/20)

Immediately Into…

1 Mile Run

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Runs must be completed at start and finish. Hold the plate any way above the waist.

**Weight Vest Optional.

(Score is Time)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

1 Mile Partner Plate Run

Immediately Into…

100 Strict Pull-Ups

150 Hand Release Push-Ups

200 Plate Step-Ups (45/35)|(35/15)|(24/20)

Immediately Into…

1 Mile Partner Plate Run

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 10 Burpees before resuming. During Step-Ups, plate is being held by the working Partner.

**Weight Vest Optional.

(Score is Time)

Saturday

CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (Time)

“OPEN 18.2”

1-2-3-4-5-6-7-8-9-10

DB Front Squats (50/35)

Bar Facing Burpee*

*Bar must build up to 135/95 and two-foot take-off and landing required.

(Score is Time)
GOAL: SPRINT | Burn. It. Down. Remember this one? Remember the debate — should you ‘game’ this part before the clean portion? Well we aren’t doing the clean portion today but the debate was settled in the 2018 Open…you had to go as hard as possible. Today’s request is the same…go as hard as possible.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

LINE DRILLS (20-25’ for each drill, light jog back to starting position)

Walking Knee Hug

Walking Quad Stretch

Butt Kickers

High Knees

Power Skip

Immediately Into…

3 SETS

20 Band Pull-Aparts

20 Band Upright Rows

20 Band Rows (Band wrapped around an upright)

Workout

Metcon (Time)

FOR TIME

1 Mile Run

Immediately Into…

50 Strict Pull-Ups

75 Hand Release Push-Ups

100 Plate Step-Ups (45/35)|(35/15)|(24/20)

Immediately Into…

1 Mile Run

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Runs must be completed at start and finish. Hold the plate any way above the waist.

**Weight Vest Optional.

(Score is Time)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

1 Mile Partner Plate Run

Immediately Into…

100 Strict Pull-Ups

150 Hand Release Push-Ups

200 Plate Step-Ups (45/35)|(35/15)|(24/20)

Immediately Into…

1 Mile Partner Plate Run

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 10 Burpees before resuming. During Step-Ups, plate is being held by the working Partner.

**Weight Vest Optional.

(Score is Time)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. Perform before or after your GPP & Conditioning. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

(No Measure)

Saturday

CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Bike

6 PVC Pass Thrus → 8 Superman PVC Pass Thrus → 5/5 PVC Figure 8s

5 PVC Scarecrow Snatches*

5 Behind the Neck Snatch Grip Push Jerks

10 Alt. Deadbugs

*With a Snatch grip, perform a high pull + punch overhead (no legs/hips involved)

Strength

Metcon (Weight)

EMOM x 8 MINUTES*

1 High Hang Power Snatch

+

1 Above the Knee Hang Power Snatch

+

1 Below the Knee Hang Power Snatch

*Build to a Moderate weight.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

150/120 Cal Bike

*Every 1:30 not including 0:00 complete 7 Hang Power Snatches (95/65)|(65/45).

(Score is Time)

KG BB: (42.5/30)|(30/20)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

250/200 Cal Bike

*Both Partners complete Max Cals on the Bike, switching as needed. Every 2:00, not including 0:00, both Partners must complete 7 Hang Power Snatches (95/65)|(65/45). Partners can not resume bike until all 14 reps are completed.

(Score is Time)

KG BB: (42.5/30)|(30/20)

Friday

CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

6 Barbell Strict Presses

8 Russian Kettlebell Swings

10 Box Step Ups

*At 4:00, swap movements to Push Press, American Kettlebell Swings & Box Jumps

GOAL: Progress in movement complexity, speed, and power as time progresses.

Strength

Push Press (7-Rep Heavy 1)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 7-Rep Push Press

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

15 Push Press (95/65)|(65/45)

12 Kettlebell Swings (70/53)|(53/35)

9 Box Jumps (30/24)|(24/20)

(Score is Time)

KG BB: (42.5/30)|(30/20)

KG KB: (32/24)|(24/16)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper Back + Tricep Smash

(No Measure)

Friday

CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (Time)

FOR TIME

1000/800m Row

30 Ring Muscle-Ups

(Score is Time)
GOAL: EFFORT | Sub 4:00 on both parts — would be cruising! But goal for fittest should be able to complete this test sub 10:00. This is a very “Regionals” style workout. Try and complete this workout racing another athlete of similar capacity. This is a really fun workout to create a race.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

6 Barbell Strict Presses

8 Russian Kettlebell Swings

10 Box Step Ups

*At 4:00, swap movements to Push Press, American Kettlebell Swings & Box Jumps

GOAL: Progress in movement complexity, speed, and power as time progresses.

Strength

Push Press (7-Rep Heavy 1)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 7-Rep Push Press

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

15 Push Press (95/65)|(65/45)

12 Kettlebell Swings (70/53)|(53/35)

9 Box Jumps (30/24)|(24/20)

(Score is Time)

KG BB: (42.5/30)|(30/20)

KG KB: (32/24)|(24/16)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper Back + Tricep Smash

(No Measure)

C. STRENGTH / GYMNASTICS

Bench Press (5-5-5*)

Set 1 – Moderate+

Set 2 – Moderate-Heavy

Set 3 – Go For It!

(Score is Weight)

GOAL: HEAVY | No slamming the bar off the sternum. Use a spotter…no “just pinkies bro”. The only time the spotter should assist is with a lift off the rack and to save the lift if the athlete fails.

Metcon (No Measure)

2-3 SETS FOR QUALITY

10/10 DB Around the World

15 DB Bent Over Row

20 Single DB Strict Press

30 DB Russian Twist*

L/R = 2 Reps

(No Measure)
GOAL: QUALITY | Mixed full-body bodybuilding session. A little NCFLEX type of vibes here. Notice how we are balancing out the heavy bench with the around the world, horizontal row and overhead press.

Friday

CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

3 ROUNDS FOR TIME (7:00 CAP)

12 Sumo Stance Good Mornings

20 Mountain Climbers*

12 Lunges**

12 KB Deadlift

ROUND 1 – Mountain Climbers* & Lunges**

ROUND 2 – Up-Downs* & Step-ups**

ROUND 3 – Burpees* & Box Jumps**

Strength

Sumo Deadlift (8-6-6-4)

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 3 MINUTES*

1 Sumo Deadlift (Athlete Choice, AHAP)**

2 Bar Facing Burpees

3 Box Jumps (30/24)|(24/20)

-Rest 1:00 b/t Sets-

*Pick up where you left off.

**As heavy as possible.

(Score is Total Rounds + Reps)

Thursday

CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

3 SET (6:00 HARD CAP)

:30 Moderate Row

14 Hollow Rocks

7/7 Single Arm Ring Row

10 Samson Lunges

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

3-5 Strict Toes to Bar

Into…

3 SETS FOR QUALITY

5 Double Kip Toes to Bar*

*1 Kip + 1 Kipping Toes to Bar = 1 Rep.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

500/400m Row

15 Toes to Bar

-Rest 2:00-

AMRAP x 8 MINUTES

500/400m Row

20 KB Alt. Goblet Lunges (53/35)|(35/26)

-Rest 2:00-

AMRAP x 8 MINUTES

500/400m Row

15 Ring Rows

*L+R = 1 Rep

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)

Thursday

CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

100m Run

:20 Active Hang

:20 Scap Push-ups

:20 Band Pull-Aparts

ROUND 1 – Active Hang & Scap Push-ups

ROUND 2 – Kip Swings & Knee Push-ups

ROUND 3+ – Kipping K2C & Push-ups

Strength

Bench Press (4×5*)

Tempo (21X1)*

*Keep weight Moderate. Should be heavier than Week 2 4×5 weight.

(Score is Weight)

Week 5 of 8

Workout

Metcon (AMRAP – Reps)

E2MOM x 16 MINUTES

MIN 1&2 – 200m Run + Max Knees to Elbow

MIN 3&4 – 200m Run + Max Hand Release Push-Ups

(Score is Reps)

KG DB: (22.5/15)|(15/10)

Wednesday

CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 10:00 MINUTES

MIN 1 – :20/:20 SA DB Arnold Press

MIN 2 – :20/:20 SA DB Front Squat

MIN 3 – :20/:20 SA DB Deadlift

MIN 4 – :40 Sit-Thrus

MIN 5 – :40 Hollow Hold

COACHES NOTE — Keep DB out for Teaching.

Workout

Ellen (Time)

3 rounds for time of:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs
To learn more about Ellen click here

Finisher

Metcon (Time)

FOR TIME*

21-15-9-15-21

Russian Twists

Hollow Body Flutter Kicks

*L + R = 1 Rep. Option to perform both movements weighted.

(Score is Time)

WORKOUT OF THE DAY