Workout of the Day
Monday
CrossFit Grays Harbor – NC COMPETE
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
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
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
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
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)
Sunday – REST DAY
CrossFit Grays Harbor – NC COMPETE
Saturday
CrossFit Grays Harbor – NC45
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
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
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
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)