Workout of the Day

Tuesday

CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

ON A 6:00 RUNNING CLOCK…

10/8 Cal Bike

10 Alt. Curtsey Lunge (No weight)

15 Up-Downs

10 Alt. Curtsey Lunge (with empty Barbell or no weight)

15 Box Jumps (Step Down)

:10 Perfect Front Rack Hold

5 Perfect Front Squats

:10 Perfect Front Rack Hold

Max Cal Bike in the Remaining Time…

*From here, add light-moderate load to the barbell and begin practice/prep for your Front Squat work…

Strength

Front Squat (4×5)

ON A 15:00 RUNNING CLOCK…

4×5 Front Squats*

*Heavier than last week. Complete 5/5 DB Goblet Single Leg Box Squats after each Set.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

10 Front Squats (155/105)|(115/75)

15 Box Jump Overs (24/20)

20 DB Goblet Squats (50/35)|(35/20)

25 Burpees

30/25 Cal Bike

25 Burpees

20 DB Goblet Squats

15 Box Jump Overs

10 Front Squats

(Score is Time)

KG BB: (70/55)|(50/35)

KG DB: (22.5/15)|(15/9)

Tuesday

CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Bike (EZ to Mod Pace)

10 Alt. Cossack Squats

7 Wall Ball Push Press

7 Wall Ball Front Squat

Into…

1 ROUND

1:00 Bike (Mod-Hard Pace)

10 Alt. SL Quarter Squat*

5 BB Kang Squats

7 Wall Balls

*Balancing on one leg, the athlete will lower into a Quarter Squat with the focus on foot engaging the ground and driving the knee out. They will alternate legs each rep.

Strength

Back Squat (5-5-3-3-3)

ON A 20:00 RUNNING CLOCK…

5-5-3-3-3

Back Squat

*Build from Moderate to Heavy.

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

30 Wall Balls (20/14)|(14/10)*

30/25 Cal Bike

*Heavy Ball Optional (30/20)|(20/14)

(Score is Time)

KG WB: (9/6)|(6/5)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Couch Stretch (R)

2:00 Couch Stretch (L)

(No Measure)

Tuesday

CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Bike (EZ to Mod Pace)

10 Alt. Cossack Squats

7 Wall Ball Push Press

7 Wall Ball Front Squat

Into…

1 ROUND

1:00 Bike (Mod-Hard Pace)

10 Alt. SL Quarter Squat*

5 BB Kang Squats

7 Wall Balls

*Balancing on one leg, the athlete will lower into a Quarter Squat with the focus on foot engaging the ground and driving the knee out. They will alternate legs each rep.

Strength

Back Squat (5-5-3-3-3)

ON A 20:00 RUNNING CLOCK…

5-5-3-3-3

Back Squat

*Build from Moderate to Heavy.

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

30 Wall Balls (20/14)|(14/10)*

30/25 Cal Bike

*Heavy Ball Optional (30/20)|(20/14)

(Score is Time)

KG WB: (9/6)|(6/5)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Couch Stretch (R)

2:00 Couch Stretch (L)

(No Measure)

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.

(No Measure)

Monday

CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

AMRAP x 6 MINUTES

20 Jumping Jacks

10 Scap Push-Ups

20 Jumping Jacks

10 Single DB Curl to Press

20 Jumping Jacks

10 DB Upright Rows

After the GWU have everyone grab a rower and take them through the below rowing specific WU. Each interval, give athletes something different to focus on to build and refine rowing mechanics!

EMOM x 7 MINUTES (:40 ON/ :20 OFF)

MIN 1 – Arms Only Rowing

MIN 2 – Arms + Body Rowing

MIN 3 – Half Slide Rowing

MIN 4 – Full Slide Rowing (EZ Pace)

MIN 5 – Full Slide Rowing (Mod Pace)

MIN 6 – Full Slide Rowing (Hard Pace)

MIN 7 – Full Slide Rowing (Workout Pace)*

*Break this final minute into two :20on/ :10off intervals to give the feel of the workout.

Strength

Metcon (Weight)

4 SETS*

10 Tempo DB Floor Press (30X1)

-Immediately into-

20 DB Floor Press

*Set of 10 should be Moderate-Heavy. Set of 20 should be Light.

(Score is Weight)

Workout

Metcon (Distance)

8 ROUNDS EACH (:20 ON/ :10 OFF)

TABATA 1 – Meter Row

TABATA 2 – Slam Balls (20/10)

TABATA 3 – Meter Row

-Rest 1:00 b/t Each Full Tabata-

(Score is Meters)

KG SB: (10/5)

Monday

CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS

15 Jumping Jacks

10 BB Sumo Good Morning

10 Box Step Overs

5/5 Single Leg Bent Over Row*

*With a DB in one hand, the same leg is raised off the floor as the athlete leans forward. They will perform 5 reps on one arm, then 5 on the other arm.

Strength

Metcon (Weight)

3 SETS FOR QUALITY

10/10 Single Leg DB RDL (Athlete Choice, Light)

10/10 Single Leg Glute Bridge-Ups

1:00 Slow Deadbugs

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

5 Deadlifts (315/225)|(225/155)

10 Box Jump Overs (24/20)

15 Sit-Ups

(Score is Rounds + Reps)

KG BB: (143/93)|(100/70)

Monday

CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – :40 Cardio Choice (Moderate-High Pace)*

MIN 2 – :40 Practice HS Walk**

*Nasal Breathing Only

**5′ Increments on 25′ course

(No Measure)
Goal: Continue to refine your HS walk skills. This 12 min effort should get you close to the point of “needing” to breath through your mouth on the cardio portion but keep your pace right below that need. In the HS walk, focus on completing those 5′ sections while your system is taxed.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

15 Jumping Jacks

10 BB Sumo Good Morning

10 Box Step Overs

5/5 Single Leg Bent Over Row*

*With a DB in one hand, the same leg is raised off the floor as the athlete leans forward. They will perform 5 reps on one arm, then 5 on the other arm.

Strength

Metcon (Weight)

3 SETS FOR QUALITY

10/10 Single Leg DB RDL (Athlete Choice, Light)

10/10 Single Leg Glute Bridge-Ups

1:00 Slow Deadbugs

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

5 Deadlifts (315/225)|(225/155)

10 Box Jump Overs (24/20)

15 Sit-Ups

(Score is Rounds + Reps)

KG BB: (143/93)|(100/70)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength.

Sunday

CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Scap Pull-Ups

3 Tempo Strict Pull-Ups (3111)

5 Empty Barbell Kang Squats

5 Tempo Back Squats (30X1)

Workout

Metcon (Time)

10 ROUNDS FOR TIME

6 Back Squats (155/105)|(115/75)

8 Chest to Bar Pull-Ups

12/10 Cal Bike

(Score is Time)

KG BB: (70/55)|(50/35)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

20 ROUNDS FOR TIME*

6 Back Squats (155/105)|(115/75)

8 Chest to Bar Pull-Ups

*P1 performs a full round while P2 Bikes. Alternate every round.

(Score is Time)

KG BB: (70/55)|(50/35)

Sunday

CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

2 ROUNDS

6 PVC Back Squats

6 PVC Push Press w/:03 pause overhead

6 Single DB Thrusters

6 Scap Pull-Ups

6 Kipping Swings

6 Scap Push-Ups

6 Alt. Box Step-Ups

Into …

1 ROUND

5 Empty Barbell Back Squats

5 Empty Barbell Push Press

5 DBL DB Thrusters

5 Strict Pull-Ups or Ring Rows

5 Kipping Knees to Triceps

5 Push-Ups

5 Box Jumps

Into …

1 ROUND

4 LIGHT Back Squats

4 LIGHT Push Press

4 LIGHT DB Thrusters

4 Kipping Pull-Ups or Ring Rows

4 Knees to Elbows

4 Hand Release Push-Ups

4 Box Jumps

Workout

THE MAGNIFICENT 7 (Time)

7 ROUNDS FOR TIME

7 Back Squats (115/75)|(75/55)

7 Push Press

7 DB Thrusters (50/35)|(35/20)

7 Pull-Ups

7 Knees to Elbows

7 Hand Release Push-Ups

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

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

KG DB: (22.5/15)|(15/9)

Optional Finisher

Metcon (Weight)

3 SETS

10 DB Front Raises

10 DB Lateral Raises

15 DB Strict Press

-Rest 2:00 b/t Sets-

(Score is Weight)

Saturday

CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (Time)

FOR TIME

400m Run

-Rest Equal Time-

200m Run

-Rest Equal Time-

100m Run

-Rest Equal Time*-

100m Vested Run

-Rest Equal Time-

200m Vester Run

-Rest Equal Time-

400m Vested Run

*Add 20# Vest during this rest period

(Score is Time)
Goal: Get uncomfortable. Don’t hold back on any runs. Push the pace and see what happens. Pretend each run is the only part of the entire workout. Embrace the suck.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

FOR QUALITY (5:00 Cap)

10 Scap Push-Ups

10 Push-Up to Pike

:30 Pike Hold

10 Up-Downs (EZ)

:30 Plank Hold

10 Alt. Push-Up to Star Plank*

*Perform a Push-Up and rotate into a Star Plank before returning to the next rep.

Strength

Metcon (Weight)

3 SETS FOR QUALITY

6/6 DB Windmills (Athlete Choice)

:30/:30 Single Arm DB OH Walk

-Rest as needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES*

12 Push Press (115/75)|(75/55)

12 Sit-Ups

-Rest 2:00-

AMRAP x 7 MINUTES*

12 Push Press

12 Sit-Ups

*3 Up-Downs at the Start of Each Minute…Including 3,2,1 go.

(Score is Rounds + Reps)

KG BB: (50/35)|(35/25)

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.

(No Measure)

WORKOUT OF THE DAY