Workout of the Day
Thursday
CrossFit Grays Harbor – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
10 Alt Groiners
10 Bootstrappers
10 Scap Pull-Ups
10 Tuck-Ups
Into…
AMRAP x 5 MINUTES
10 Box Step Ups
:30 Row (Mod)
5 Kipping Swings
5 Hanging Knee Raises
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 25 MINUTES
1000/800m Row
14 Alt. Back Rack Lunges (135/95)|(95/65)
16 Toes to Bar
18 Box Jumps (24/20)
(Score is Rounds + Reps)
KG BB: (60/42.5)|(42.5/30)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Foam Roll Lats (Each Side)
1:00 Banded Crossbody Hamstring Stretch (Each Side)
(No Measure)
()
Thursday
CrossFit Grays Harbor – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
20 Slow Bicycle Crunches
8/8 SA KB Upright Row
20’ Straight Leg Bear Crawl
8 Single DB OH Tricep Extensions
*After the Warm-up grab a barbell and a light KB to go over the demonstrations of the movements for the workout.
Workout
Metcon (Weight)
5 ROUNDS FOR QUALITY
12 Tempo Barbell High Pulls (21X1)
20 Barbell Hollow Body Flutter Kicks*
10-15 Ring Skull Crushers
50′ SA KB OH Walk (Athlete Choice)**
*1 Rep= Right Leg + Left Leg.
**Switch hands at 25′.
(Score is Weight)
Finisher
Metcon (No Measure)
EMOM x 5 MINUTES
:30 Plate Around the Worlds + :30 Plate Curls
(No Measure)
()
Thursday – REST DAY
CrossFit Grays Harbor – NC COMPETE
Wednesday
CrossFit Grays Harbor – NC COMPETE
A. CONDITIONING
Metcon (No Measure)
FOR QUALITY*
4:00 Run
1:00 Double Unders
4:00 Bike
1:00 Burpees
4:00 Run
1:00 Double Unders
4:00 Bike
1:00 Burpees
*Nasal Breathing Only.
(No Measure)
GOAL: Low and slow. Nasal breathing only. Pick a comfortable pace and keep your heart rate and breathing under control the entire session. For the 1:00 efforts, move the entire minute with immediate transition back in the monostructural movement.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 SETS
20 Banded Pull-Aparts
10 Banded Pass Thrus
20 Jumping Jacks
Into…
3 SETS
10/10 Single Arm ½ Kneeling DB Press
10/10 Single Arm Sumo Deadlift
25ft High Skip
25ft High Knees
25ft Butt Kickers
Strength
Metcon (Weight)
EMOM x 14 MINUTES
MIN 1 – 4 Push Press (Athlete Choice, Building)*
MIN 2 – :45 Shuttle Run (EZ)
*Start Light and Build to Heavy Set of 4 with Barbell.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
10 Alt. DB Snatch + Push Press (50/35)|(35/20)*
200m Run
*1 Rep = 1 DB Snatch then Lower DB to same side Shoulder for Push Press
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/9)
Optional Benchmark
THE NCFIT CINCO (Time)
5 ROUNDS FOR TIME
5 Hang Power Clean (155/105)|(115/75)
5 Front Squats
5 Thrusters
5 Shoulder to Overhead
5 Strict HSPU
(Score is Time)
KG BB: (70/55)|(50/35)
()
C. STRENGTH / GYMNASTICS
Snatch (1-Rep )
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Snatch
(Score is Weight)
GOAL: Perform before your GPP session if possible. If not, no stresses. This is our baseline test for the month. We will work through accessory work and sub max progressive loading then retest in early June.
Wednesday
CrossFit Grays Harbor – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS
20 Banded Pull-Aparts
10 Banded Pass Thrus
20 Jumping Jacks
Into…
3 SETS
10/10 Single Arm ½ Kneeling DB Press
10/10 Single Arm Sumo Deadlift
25ft High Skip
25ft High Knees
25ft Butt Kickers
Strength
Metcon (Weight)
EMOM x 14 MINUTES
MIN 1 – 4 Push Press (Athlete Choice, Building)*
MIN 2 – :45 Shuttle Run (EZ)
*Start Light and Build to Heavy Set of 4 with Barbell.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
10 Alt. DB Snatch + Push Press (50/35)|(35/20)*
200m Run
*1 Rep = 1 DB Snatch then Lower DB to same side Shoulder for Push Press
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/9)
Optional Benchmark
THE NCFIT CINCO (Time)
5 ROUNDS FOR TIME
5 Hang Power Clean (155/105)|(115/75)
5 Front Squats
5 Thrusters
5 Shoulder to Overhead
5 Strict HSPU
(Score is Time)
KG BB: (70/55)|(50/35)
()
Wednesday
CrossFit Grays Harbor – NC45
Warm-up
Warm-up (No Measure)
4 SETS (8:00 CAP)
10 Ring Rows
:20 Top of the Ring Hold
7/7 DB Deadlifts
10 Walking Good Mornings
10 Step-Ups*
* Sets 3/4 Step-Ups change to Box Jumps.
Strength
Deadlift (3×5)
1×5 @ 70%
1×5 @ 75%
3×5 @ 80%
*Base percentages off 5-Rep Heavy.
(Score is Weight)
Workout
LUCHA LIBRE (Time)
4 ROUNDS
5 Deadlifts (225/155)|(155/105)
7 Strict Pull-Ups
10 Box Jumps (30/24)|(24/20)
-Rest 2:00-
4 ROUNDS
5 Deadlifts (275/185)|(185/125)
7 Pull-Ups
10 Box Jump Overs (24/20)
(Score is Time)
KG BB1: (100/70)|(70/55)
KG BB2: (125/85)|(85/60)
Finisher
Metcon (No Measure)
3 SETS
50′ Walking Good Mornings*
*Option to use Barbell, Plate, or PVC.
(No Measure)
()
Tuesday
CrossFit Grays Harbor – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Arm Haulers
10 Hollow Rocks
10 Cossack Squats*
Into…
2 ROUNDS
10 Scap Pull-Ups
5 Ring Rows or Strict Pull-Ups
10 Goblet Squats
*Option to use the KB in the Goblet position for the Cossack Squat in the second round.
Workout
Metcon (Time)
FOR TIME
10-15-20-15-10
Chest to Bar Pull-Ups
KB Goblet Squats (70/53)|(53/35)
(Score is Time)
KG KB: (32/24)|(24/16)
Finisher
Metcon (Weight)
3 ROUNDS FOR QUALITY
7/7 Plate Around the World (Athlete Choice)
14 Superman Rocks
14 DeadBugs
(Score is Weight)
()
Tuesday
CrossFit Grays Harbor – NC COMPETE
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 30 MINUTES
1000/800m Row
5 Ring Muscle-Ups
30 Box Jump Overs (24/20)
5 Ring Muscle-Ups
30 Back Rack Lunges (135/95)
5 Ring Muscle-Ups
(Score is Rounds + Reps)
GOAL: Pacer workout. Smoothe on the Row / BJO / BRL and unbroken and quick sets on the RMU. 4:00 or less on every row. Try to go “unbroken” on all movements today with the proper pacing.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Arm Haulers
10 Hollow Rocks
10 Cossack Squats*
Into…
2 ROUNDS
10 Scap Pull-Ups
5 Ring Rows or Strict Pull-Ups
10 Goblet Squats
*Option to use the KB in the Goblet position for the Cossack Squat in the second round.
Workout
Metcon (Time)
FOR TIME
10-15-20-15-10
Chest to Bar Pull-Ups
KB Goblet Squats (70/53)|(53/35)
(Score is Time)
KG KB: (32/24)|(24/16)
Finisher
Metcon (Weight)
3 ROUNDS FOR QUALITY
7/7 Plate Around the World (Athlete Choice)
14 Superman Rocks
14 DeadBugs
(Score is Weight)
()
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)
Tuesday
CrossFit Grays Harbor – NC45
Warm-up
Warm-up (No Measure)
2 ROUNDS (7:00 CAP)
:20 Bike (EZ Pace)
20 Cross Body Mountain Climbers
5/5 DB Around the World
into….
3 ROUNDS
:15 Bike (MOD Pace)
10 Alt DB Strict Press
5/5 DB Goblet Lunges
Strength
Push Press (3×5)
1×5 @ 70%
1×5 @ 75%
3×5 @ 80%
*Base percentages off 5-Rep Heavy.
(Score is Weight)
Workout
Metcon (1 Rounds for reps)
12 ROUNDS (:20 ON/ :10 OFF)
MOVT 1 – DB Alt. Push Press (50/35)|(35/20)
MOVT 2 – DB Goblet Lunges
MOVT 3 – Cal Bike (FAST)
*1 Round= completing all 3 movements.
(Score is Lowest Round)
KG DB: (22.5/15)|(15/9)
()
Monday
CrossFit Grays Harbor – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
30 Single Unders
10 BW Good Morning
10 Deadbugs
10 Glute Bridge-Ups
Extended Warm-up
Metcon (No Measure)
3 SETS FOR QUALITY
8/8 Single KB RDL (Athlete Choice, Moderate-Heavy)
15 Slow Banded Good Mornings
(No Measure)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
15 Deadlifts (225/155)|(155/105)
25 Sit-Ups
35 Double Unders*
*Option for “Unbroken” Double Unders.
(Score is Time)
KG BB: (100/70)|(70/55)