Workout of the Day

Sunday

CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

2:00 Row — focus on long, slow strokes

Into…

AMRAP x 4 MINUTES

:15/:15 Side Plank (L/R)

8 Wide Stance Toe Touches (opposite hand to opposite foot)

8 Alt. Reverse Lunges

8 KB Romanian DL

8 Glute Bridge-Ups (:01 pause at the top)

Strength

Deadlift (10-10-10)

EVERY 2:30 FOR 3 SETS*

10 Tempo Romanian Deadlifts (30X1)

1:00 Plank Hold

*Increase every round. Keep weight light-moderate.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

10 Deadlifts (115/75)

15 Sit-ups

-1:00 Rest-

AMRAP x 4 MINUTES

7 Deadlifts (135/95)

10 Sit-ups

-1:00 Rest-

AMRAP x 3 MINUTES

5 Deadlifts (155/105)

7 Sit-ups

Sunday

CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

Play a Game!

then…

After the game, have athletes perform the following dynamic stretching routine…

1:00 at Each Station:

Inch Worms

Bootstrap Squats

Samson Lunges

Seal Pose to Down Dog

Toy Soldier Kicks

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

30 Wall Balls (20/14)

30 Russian KB Swing (53/35)|(35/26)

Finisher

Warm-up (No Measure)

3 SETS

20 MB Russian Twists

20 Hollow Flutter Kicks

20 Banded Face Pulls

-Rest as Needed b/t Sets-

Sunday

CrossFit Grays Harbor – NCBURN

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Workout

Metcon (No Measure)

1 Round

5:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

10 DB Bent Over Row

15 Sit-ups

STATION 2

AMRAP

10 DB Front Squat

15 Up-Downs

STATION 3

AMRAP

10 DB Hang Power Clean

15 Hollow Rocks

STATION 4

AMRAP

10 DB Deadlift

15 Lunges

Sunday

CrossFit Grays Harbor – NC30

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Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Lateral Jumps over DB

5/5 Single Arm DB Arnold Press

5/5 Single Arm Bent over Row

20 Mountain Climbers

Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – :45 MAX Double-Unders

MIN 2 – 5 DBL DB Arnold Press + 5 DBL DB Bent Over Row

MIN 3 – :45 MAX Hollow Hold
Score is max number of double unders in :45.

Finisher

Warm-up (No Measure)

6 ROUNDS WITH A PARTNER

P1 – 1:00 Plate Gun Hold

P2 – MAX Alt. Reverse Lunges

Saturday

CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

2 ROUNDS…

:30 Bike or Row

15 Jumping Jacks

5/5 Single Arm KB DL

5/5 Single Arm KB Bent Over Row

5 Up-Down + Push-up

Then…

2 ROUNDS…

5/5 Single Arm Russian KB Swing

3/3 Single Arm KB DL into Russian Swing*

Strength

KB Snatch (5 Rep KB Snatch (R/L)*)

7 MINUTES TO BUILD TO…

5 Rep KB Snatch (R/L)*

*Keep weight moderate-heavy.

Workout

“MINI NATE” (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

4 Pull-ups

6 Hand Release Push-up

4/4 KB Snatch (53/35)

Saturday

CrossFit Grays Harbor – NCBURN

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Workout

Metcon (No Measure)

3 Rounds

2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

30 Cal Bike

Rest Remainder

STATION 2

1:00 Plank

1:00 Burpees

STATION 3

400m Run

Rest Remainder

STATION 4

1:00 Plank

1:00 Wall Balls

Saturday

CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit Full GPP with 75% effort – Have Fun!

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

IN TEAMS OF 2…

AMRAP x 8 MINUTES

8 Slam Balls

8 Alt Box Step Ups

8 Cal Bike

P1 completes one full round, while P2 holds a plank position, then switch.

Partner Strength

Power Snatch (3×3)

3 x 3

Power Snatch

*Keep loading moderate and reps TNG for all three sets. Should be heavier than loading in the workout. Rest while your partner lifts.

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

12 ROUNDS FOR TIME

3 Up-Downs

5 Power Snatch (115/75)|(75/55)

7 Box Jump (24/20)

9/7 Cal Bike

*P1 works while P2 rests. Partners alternate every full round. Each partner completes 6 rounds.

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 25:00 RUNNING CLOCK…

Hike, Run, Bike or Swim*

*Get outside of the gym today and use this time to decompress. Think about your performance in the Open but do not dwell on the “coulda-woulda-shoulda”. Be proud of your effort.

Saturday

CrossFit Grays Harbor – NC30

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Warm-up

Warm-up (No Measure)

2 ROUNDS

High Knees (25 ft)

Butt Kickers (25 ft)

10 Single DB Ground to Overhead (hold DB horizontally)

5/5 Single Arm DB Strict Press

25ft/25ft Single Arm DB OH Carry

10 Up-downs

Workout

Metcon (Time)

8 ROUNDS FOR TIME

10 Alt. DB Snatch

10 Burpees Over DB

100m Run

-16:00 Hard Cap-

Friday

CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

3 QUICK ROUNDS (8:00 CAP)

50m Shuttle Run

8/8 Reverse Lunges

10 Goblet Squats

12 Russian KB Swings

Strength

Front Squat (5-5-5-5-5*)

5-5-5-5-5*

Tempo Front Squat (31X1)

*Complete 8/8 DB Split Squats after each set.

Workout

Metcon (4 Rounds for reps)

EVERY 3:00 FOR 4 ROUNDS

20 Wall Balls (20/14)

20 Front Squats (75/55)

MAX 50m Shuttle Run in remainder of time.
Score is number of sprints completed per round.

WORKOUT OF THE DAY