Workout of the Day
Thursday
CrossFit Grays Harbor – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 4:00
Min 1 – Row (Mod Effort)
Min 2 – 2 Wall Walks + 8 Ring Rows
Into…
EMOM x 4:00
Min 1 – Row (Mod Effort)
Min 2 – 4 Burpees + 8 Jumping Lunges
Extended Warm-up
Warm-up (No Measure)
3 SETS
5-10 Strict Pull-up
1:00 Handstand Hold
-Rest as Needed b/t Sets-
*Athlete should choose a number for each set that they can do unbroken but is challenging.
(No Measure)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
300m Row
30 Plate Ground to OH (45/35)|(35/25)
30 Plate Overhead Lunges
(Score is Time)
Finisher
Metcon (Time)
3 SETS
:30 Plank (elbows)
10 V-ups
:30 Right Side Plank
10 V-ups
:30 Left Side Plank
-Rest 1:00 b/t Sets-
(Score is Time)
Thursday
CrossFit Grays Harbor – NC45
Warm-up
Warm-up (No Measure)
1 ROUND
10 Scap Pull-ups or DB Suitcase Shrugs
10 Knee Push-ups
:30 Push-up Plank
1 Wall Walk or 5 Inchworms w/o Push-up
1 ROUND
20 Shoulder Taps
10 Hand Release Push-ups
:30 Push-up Plank
1 Wall Walk or 5 Inchworms w/o Push-up
1 ROUND
10 DB Strict Press
10 Push-ups
:30 Push-up Plank
1 Wall Walk or 5 Inchworms w/o Push-up
Strength
Bench Press (5-5-5-5)
5-5-5-5
Tempo Bench Press (1111)
(Score is Weight)
Strength – HOME
Metcon (Weight)
ON A 12:00 RUNNING CLOCK…
80 DB Floor Press*
*Every 20 Reps complete 10 Diamond Push-ups.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
3 Strict Pull-ups
6 Deficit Push-ups*
9 Up-Downs
*Deficit on DBs or Plates
(Score is Rounds + Reps)
Workout – HOME
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
3 DBL DB Hang Snatch
6 Deficit Push-ups*
9 Up-Downs
*Deficit on DBs or Plates
(Score is Rounds + Reps)
Thursday
CrossFit Grays Harbor – At-Home Workouts
Warm-up
Warm-up (No Measure)
3 ROUNDS
20 Singles – 20 High Jumps – 20 Double-Unders
20 Marching Plank*
5/5 DB Upright Row
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
20 Alt. Single Arm DB Hang Cleans
40 Mountain Climbers
60 Double-Unders
(Score is Total Rounds + Reps)
Workout – HOME
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
20 Backpack Hang Cleans
40 Mountain Climbers
60 Double Unders
(Score is Total Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
10/10 DB Hammer Curls
20 Alt. Deadbugs
(No Measure)
Thursday – REST DAY
CrossFit Grays Harbor – NC COMPETE
Thursday
CrossFit Grays Harbor – NCBURN
Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:30 Max Air Squats
1:30 Max Plank
STATION 2
1:30 Max Push-ups
1:30 Max Squat Hold
STATION 3
1:30 Max Lunges
1:30 Max Tuck Hold
Wednesday
CrossFit Grays Harbor – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
1:00 Bike (Increasing effort each round)
5 Inchworms
10 Step Back Lunges
10 Med Ball Push Presses
10 Jump Squats
5 Broad Jumps
With a barbell…
2 ROUNDS
5/5 Full Grip Elbow Punches
10 Tall Muscle Cleans
10 Empty BB Front Squats
10 Good Mornings
Strength
Metcon (Weight)
EMOM x 10 MINUTES
Power Clean
+
High Hang Squat Clean
+
Front Squat
*Goal is to start with a moderate load and build to moderate-heavy in first 5 sets. Hold same weight for last 5 sets.
(Score is Load)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
2-4-6-8-10…
Power Clean (135/95)|(95/65)
Wall Ball (20/14)|(14/10)
(Score is Rounds + Reps)
Wednesday
CrossFit Grays Harbor – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
8/6 Cal Row or 100m Run
10 Air Squats
6/6 SA DB Bent Over Row
Strength
Metcon (Weight)
EVERY 1:30 x 6 SETS
1 Hang Power Clean
+
1 Power Clean
+
2 Front Squats
(Score is Weight)
Strength – HOME
Metcon (Weight)
EVERY 1:00 x 10 SETS
3 DB Hang Power Clean
+
3 DB Power Clean
+
3 DB Front Squats
(Score is Weight)
Workout
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 7 Power Cleans (Athlete Choice)*
MIN 2 – 35 Air Squats
MIN 3 – 16/13 Cal Row
*Power Clean Starts moderate and then can build every round or every other round.
(Score is Weight)
Workout – HOME
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 12 DB Power Cleans
MIN 2 – 35 Air Squats
MIN 3 – :45 Mountain Climbers or Jumping Jacks
(Score is Weight)
Wednesday
CrossFit Grays Harbor – At-Home Workouts
Warm-up
Warm-up (No Measure)
1 ROUND
100m Jog
10 KB Sumo Deadlifts
50m Skip
8 KB Upright Rows
100m Run
6 KB SDHP
Workout
Metcon (Time)
5 ROUNDS FOR TIME
200m Run
15 KB SDHP
20 Sit-Ups
-15:00 Hard Cap-
(Score is Time)
Workout – HOME
Metcon (Time)
5 ROUNDS FOR TIME
200m Run (or 1:00 Cardio)
15 Backpack SDHP
20 Sit-Ups
(Score is Time)
Wednesday
CrossFit Grays Harbor – NC COMPETE
A. CONDITIONING
Metcon (Time)
3 SETS
3:00 @ 10 MIN Bike test PR
-3:00 EZ Pedal-
2:00 @ Faster than 3:00 effort
-2:00 EZ Pedal-
1:00 @ Faster than 2:00 effort
-Rest 5:00 b/t sets-
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS
1:00 Bike (Increasing effort each round)
5 Inchworms
10 Step Back Lunges
10 Med Ball Push Presses
10 Jump Squats
5 Broad Jumps
With a barbell…
2 ROUNDS
5/5 Full Grip Elbow Punches
10 Tall Muscle Cleans
10 Empty BB Front Squats
10 Good Mornings
Strength
Metcon (Weight)
EMOM x 10 MINUTES
Power Clean
+
High Hang Squat Clean
+
Front Squat
*Goal is to start with a moderate load and build to moderate-heavy in first 5 sets. Hold same weight for last 5 sets.
(Score is Load)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
2-4-6-8-10…
Power Clean (135/95)|(95/65)
Wall Ball (20/14)|(14/10)
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
Deadlift (4-3-2-1-4-3-2-1)
1.Deadlift
4-3-2-1-4-3-2-1
-Rest 3:00 b/t Sets-
(Score is Load)
Metcon (Time)
2. FOR TIME
15 Power Cleans @ 90% of 1RM
-Rest 5:00-
Repeat!
(Score is Time)
Wednesday
CrossFit Grays Harbor – NCBURN
Workout
Metcon (No Measure)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
FOR TIME
50 Sit-ups
25 Burpees
(rest remainder)
STATION 2
Recovery Bike @ Moderate Pace
STATION 3
FOR TIME
50 Burpees
25 Sit-ups
(rest remainder)
STATION 4
Recovery Bike @ Moderate Pace