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