Workout of the Day

Monday

CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
GOAL: EFFORT | 4 Rounds was the world class standard in 2015…with Ben Smith & Sam Briggs bringing home the top scores worldwide with 4+. Times have a-changed…but 4 rounds is still an insane amount of capacity. 3 complete and into the 4th Round should be the goal.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Plate Hops

10 Step Ups

10 Plate Ground to Overhead

5 Push-Up to Pike

Into…

2 ROUNDS

7 Box Jumps

10 Elbow Punches

5 Push Press

5 Front Squat

Strength

Shoulder Press (1×3 @ 90%)

1×3 @ 70%*

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 6 of 9

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

21 Thruster (95/65)|(65/45)

21 Box Jumps (24/20)

(Score is Time)

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

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Elbow to Instep (R)

1:00 Pidgeon Pose (R)

1:00 Samson Stretch (R)

1:00 Elbow to Instep (L)

1:00 Pidgeon Pose (L)

1:00 Samson Stretch (L)

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

3-5 SETS FOR QUALITY

10 Strict TTB

20 Alt. Quad Heel Taps*

25′ Quad Crawl Forward

25′ Quad Crawl Backward

*L/R = 1 Rep

(No Measure)
GOAL: QUALITY | You can use this as a great primer session before your Conditioning or perform as a post-workout finisher to either your Part A or Part B. These have become some of my favorite sessions to perform and program. Focus on the mind-muscle connection for each movement, make every rep intentional and do not rush!

Monday

CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Plate Hops

10 Step Ups

10 Plate Ground to Overhead

5 Push-Up to Pike

Into…

2 ROUNDS

7 Box Jumps

10 Elbow Punches

5 Push Press

5 Front Squat

Strength

Shoulder Press (1×3 @ 90%)

1×3 @ 70%*

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 6 of 9

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

21 Thruster (95/65)|(65/45)

21 Box Jumps (24/20)

(Score is Time)

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

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Elbow to Instep (R)

1:00 Pidgeon Pose (R)

1:00 Samson Stretch (R)

1:00 Elbow to Instep (L)

1:00 Pidgeon Pose (L)

1:00 Samson Stretch (L)

(No Measure)

Monday

CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Good Mornings

10 Lunges

10 Cat/Cows

:30 Tuck Hold

Into…

AMRAP x 3 MINUTES

3/3 SA KB Deadlift

3/3 SA KB Russian Swing

6 Alt. KB Goblet Lunges

6 Sit-Ups

Strength

Deadlift (12-12-12*)

*Build to a Moderate-Heavy weight.

(Score is Weight)

Week 2 of 7

Workout

Metcon (Time)

5 ROUNDS FOR TIME

12 KB Sumo Deadlift (70/53)|(53/35)

12 Russian KB Swings

12 KB Goblet Squats

24 Sit-Ups

(Score is Time)

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

Optional Cool Down

Warm-up (No Measure)

2 SETS FOR QUALITY

1:00 Slow Cat Cows

1:00 Forward Fold (Right Leg)

1:00 Forward Fold (Left Leg)

1:00 Child’s Pose

(No Measure)

Sunday

CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10/8 Cal. Row

10 Alt. Lunges

15 Jumping Jacks

5/5 Half Kneeling Arnold Presses

Into …

2 ROUNDS

10/8 Cal. Row (at workout pace)

10 Alt. Step-Ups (Single DB Optional)

200m Run

10 DBL DB Strict Press w/:02 pause overhead

Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 12-16 Alt. DB Bench Press

MIN 2 – 12-16 DB Glute Bridge-Ups*

*Option for feet elevated.

(Score is Weight)

Workout

Metcon (1 Rounds for time)

2 SETS

40/30 Cal Row

-Rest :30-

40 Single DB Box Step-Ups (50/35)|(35/20)*

-Rest :30-

400m Run

-Rest :30-

40 DBL DB Push Press

-Rest 2:00 b/t Sets-

*DB can be held anyway above the waist.

(Score is Slowest Set)

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

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

2 ROUNDS FOR TIME

400m Run

100/80 Cal Row

100 DBL DB Push Press

*400m Run is completed together. P1 works while P2 completes Max Single DB Box Step-Ups (50/35)|(35/20). DB can be held anyway above the waist. Alternate as needed. The Reps of the Step-Ups are subtracted from total time (in seconds) at the end of the workout.

(Score is Time)

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

Sunday

CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

TABATA (:20 on/:10 off) (8 SETS)

Cal Bike

*Increasing efforts every round, starting easy and finishing with a sprint.

Immediately Into…

3 SETS ON A 5:00 RUNNING CLOCK

10 Scap Pull-Ups

10 Straight Arm Banded Lat Pull-Down

10 Tuck-Ups

Workout

Metcon (Time)

FOR TIME

10-20-30-40-50

Cal Bike*

20-15-10-15-20

Knee to Elbow

*Alt. Calories: 8-15-24-30-40

(Score is Time)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

20-40-60-80-100

Cal Bike*

40-30-20-30-40

Knee to Elbow

*Alt. Calories: 20-30-48-60-80

**Partner 1 Works while P2 Holds a single KB (Athlete Choice, Heavy) any way below the shoulders and not resting on the body. Alternate as needed. KB never touches the ground. 10 Burpee penalty if the KB Touches the ground, performed together.

(Score is Time)

Finisher

Metcon (No Measure)

1-2 SETS

Last Person Planking*

*At 3,2,1, Go! Everyone performs a Plank until failure and the final person planking wins.

(No Measure)

Saturday

CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

:30 Bike

5/5 Single Arm DB Deadlift

5 Up-Downs

5/5 Single Arm DB Push Press

Strength

Metcon (Weight)

EMOM x 10 MINUTES*

1 High Hang Power Snatch

+

2 Hang Power Snatch

*Start very Light and work up to a Moderate weight.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

50/40 Cal Bike

25/25 SA DB Snatches (50/35)|(35/20)

30 Up-Downs

40/30 Cal Bike

20/20 SA DB Snatches

20 Up-Downs

30/24 Cal Bike

15/15 SA DB Snatches

10 Up-Downs

(Score is Time)

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

Saturday

CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES (With an empty bar or PVC Pipe)

5 PVC Pass Throughs

5 Behind the Neck Snatch Grip Shoulder Press

5 Hang High Pulls w/ Wide Grip

5 Overhead Squat

10 Alt. Elbow Punches

5 Front Squats

Workout

“NCMETCON BASELINE III.I (Test)” (Weight)

III.I. ON A 25:00 RUNNING CLOCK…

Establish a Heavy 1-Rep Ground to Overhead*

(Score is Weight)

“NCMETCON BASELINE III.II (TEST)” (AMRAP – Rounds and Reps)

III.II. AMRAP x 5 MINUTES

25 Double Unders

5 Ground to Overhead (135/95)|(95/65)

(Score is Rounds + Reps)

Saturday

CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (Time)

FOR TIME

400m Run

800m KB Farmer Carry (70/53)

800m MedBall Run (20/14)

400m Farmer Carry

400m MedBall Run

800m Run

(Score is Time)
GOAL: GRIND | Complete AFTER your NCMETCON Baseline test. This is probably the most “grind” style workout that I’ve programmed here in awhile. This is burden run-esque. I apologize in advance. There are some rules of engagement…you can not run with the KB (fast walking only) / you must carry the MedBall on your L or R shoulder (you can not rest it behind your head). Other than that…you see a workout like this, you know that you’re gonna be tested b/t the ears.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES (With an empty bar or PVC Pipe)

5 PVC Pass Throughs

5 Behind the Neck Snatch Grip Shoulder Press

5 Hang High Pulls w/ Wide Grip

5 Overhead Squat

10 Alt. Elbow Punches

5 Front Squats

Workout

“NCMETCON BASELINE III.I (Test)” (Weight)

III.I. ON A 25:00 RUNNING CLOCK…

Establish a Heavy 1-Rep Ground to Overhead*

(Score is Weight)

“NCMETCON BASELINE III.II (TEST)” (AMRAP – Rounds and Reps)

III.II. AMRAP x 5 MINUTES

25 Double Unders

5 Ground to Overhead (135/95)|(95/65)

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength. Take the additional rest and focus on your GPP and Strength session. If you are feeling like you want to move / recover, add in 20-30 mins of walking, yoga, or stretching. But also…nothing wrong with taking some time to read a book and unwind!

Friday

CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

ON A 6:00 RUNNING CLOCK PERFORM 3 SETS OF:

25 Single Unders

10 Fast Squats (Air Squats – DB Goblet Squats – DBL DB Front Squats)*

10 Groiners

:30 Wall Sit

20 Calf Raises

*R1: Air Squats, R2: DB Goblet Squats, R3: DBL DB Front Squats

Strength

Front Squat (Heavy 10-Rep )

ON A 20:00 RUNNING CLOCK…

Build to a 10-Rep Heavy Front Squat

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

15-10-5*

Front Squats (95/65)|(65/45)

Back Squat

*After each round complete 75 Double Unders. The workout ends with 75 DU.

(Score is Time)

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

WORKOUT OF THE DAY