Workout of the Day

Sunday

CROSSFIT GRAYS HARBOR – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

8 Scap Push Ups

5 Push Ups to Down Dog

5 Push Ups (:03 Negative)

8 Med Ball Cleans

8 Med Ball Push Press Shots (Don’t Squat – Push Press into Toss!)

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice HS Hold or HS Walk

(No Measure)

Workout

Metcon (Time)

FOR TIME*

10-20-30-40-50

Sit-Ups

Wall Balls (20/14)|(14/10)**

*After each full set, perform 3 Wall Walks.

**Option to use (30/20) wall ball.

(Score is Time)

KG WB: (9/6)|(6/5)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

20-40-60-80-100

Partner Wall Ball Sit-Ups (20/14)|(14/10)**

Wall Balls

*Split work as needed. P1 works while P2 rests. After each full set, perform 4 Wall Walks as a team.

**For the WB Sit-Ups, P1 does sit-up with ball then hands it to P2 who does rep #2 with ball and so on.

***Option to use (30/20) wall ball.

(Score is Time)

KG WB: (9/6)|(6/5)

Sunday

CROSSFIT GRAYS HARBOR – NC45

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Warm-up

Warm-up (No Measure)

1:00 Bike

Immediately Into..

AMRAP X 4 MINUTES

4 Inchworm No Push-up

8 Up Downs

8 Step-ups

4 Push-up to Pike

Immediately Into..

1:00 Bike

Strength

Bench Press (8-8-6-6*)

*Build to a Moderate weight. After each set complete 12-15 Slow Arm Haulers.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 17 MINUTES

21/17 Cal Bike

15 DB Floor Press (50/35)|(35/20)

12 Burpee Box Jumps (24/20)

(Score is Rounds + Reps)

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

Partner Workout Option

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

12/10 Cal Bike

15 DB Floor Press (50/35)|(35/30)

*P1 completes a full round while P2 completes as many Burpee Box Jumps (24/20) as possible. Once P1 is done with a full round they will switch.

(Score is Total Burpee Box Jumps)

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

Saturday

CROSSFIT GRAYS HARBOR – NC COMPETE

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A. CONDITIONING

Metcon (Time)

FOR TIME

100 Wall Balls (30/20)*

*Reps must be performed without stopping, catching and standing, resting with ball or dropping the ball. Any time there’s a break in the sequence of unbroken reps, perform 3 Ring Muscle-Ups.

(Score is Time)
GOAL: EFFORT | 8-9 — HERE WE GO. Been waiting to program this for a while. This is DEF something you could see in a local comp…if it showed up in the Open, would likely show up at 20/14 for more reps. This is workout…oh boy. Godspeed if you’ve never used a 30lb ball. if you dont have access to a 30lb ball…you can do 150 reps of 20/14 or do 100 reps of DB Thruster with mid-range wieght (40lb for the gents, 30lb for the ladies).

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

3 Inch Worms

3/3 Suitcase Deadlifts

9 Scap Pull Ups

Into…

AMRAP x 4 MINUTES

6 Kip Swings

9 Barbell Deadlifts

12 Up Downs

Workout

RUNYAN (AMRAP – Rounds and Reps)

AMRAP x 24 MINUTES

21 Burpees Over Bar

7 Deadlifts (@1.5x Bodyweight)

10 Pull-Ups

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Hamstrings + Upper Back

(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. Perform after your GPP & Conditioning. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

(No Measure)

Saturday

CROSSFIT GRAYS HARBOR – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

3 Inch Worms

3/3 Suitcase Deadlifts

9 Scap Pull Ups

Into…

AMRAP x 4 MINUTES

6 Kip Swings

9 Barbell Deadlifts

12 Up Downs

Workout

RUNYAN (AMRAP – Rounds and Reps)

AMRAP x 24 MINUTES

21 Burpees Over Bar

7 Deadlifts (@1.5x Bodyweight)

10 Pull-Ups

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Hamstrings + Upper Back

(No Measure)

Saturday

CROSSFIT GRAYS HARBOR – NC45

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Warm-up

Warm-up (No Measure)

EMOM X 5 MINUTES

MIN 1 – :50 Row

MIN 2 – :15 Active Hang + 10 Kip Swings

MIN 3 – 10 Snatch Grip Deadlift + 10 Snatch Grip Upright Rows

MIN 4 – :15 PVC Pass Thrus + 10 PVC Behind the Neck Press

MIN 5 – :50 Flag Pole Stretch

Strength

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…

Perform 4 Sets of Complex:

2 Snatch Deadlifts

+

3 Hang Power Snatches

*Set 1 – Moderate-Light

Set 2 – Moderate

Set 3&4 – Moderate+

**After each set complete 5-7 Kip Swings.

(Score is Weight)

Workout

BOILING POINT (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

15/12 Cal Row

12 Toes to Bar

9 Hang Power Snatches (115/75)|(75/55)

12 Toes to Bar

15/12 Cal Row

-Rest 1:00 after a Full Round-

(Score is Total Rounds + Reps)

KG BB: (52.5/35)|(35/25)

Friday

CROSSFIT GRAYS HARBOR – NC COMPETE

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A. CONDITIONING

Metcon (No Measure)

5 SETS

4:00 ON / 2:00 OFF

Distance Run*

Nasal Breathing Only. Consistent and sustainable pacing throughout. Same SPM for all 5 sets.
GOAL: QUALITY | RPE 4-5 — Steady state cardio. Keep your breathing and heart rate under control. Do not turn this into a sprint. This is meant to be the SAME pace for all 5 sets.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 Sets (10:00 CAP)

1:00 Bike (ez)

10 Groiners

10 PVC Pass Throughs

10 PVC Overhead Squats

Into

2-3 Sets (Time dependant) *

:45 Bike (mod)

5 Inch Worms

5 Overhead Squats

:20 Pause in the bottom of OHS

*Can be performed with an empty Barbell after the first round.

Strength

Overhead Squat (2×3)

2×6

2×3

Overhead Squat

*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the sets of 6 should be roughly 85%, the sets of 3 should be roughly 90%. Focus on perfect movement.

Week 2 of 8

(Score is Weight)

Workout

: Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1&2 – 20/15 Cal Bike + Max Overhead Squats (75/55)|(45/35)

MIN 3 – 15 Hang Power Snatch

MIN 4 – Rest

(Score is Lowest Reps)

KG BB: (35/25)|(30/20)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

FOR QUALITY*

100 GHD Sit-Ups

100 Strict Dips

*Break up into reps and sets as needed to complete the work.

-Rest as Needed-

FOR QUALITY

100 Slow Calf Rasies

100 Slow Tib Raises

*Break up into reps and sets as needed to complete the work.

-Rest as Needed-

FOR QUALITY

20 Reps of Deep Nasal “Box” Breathing*

*Inhale for :04 / Hold Full for :04 / Exhale for :04 / Hold Empty for :04
GOAL: QUALITY | On the first part, you can drop the hammer a little BUT the reps must be pretty and full ROM. Make sure you are reaching full extension on your dips. For the GHD, long ride back with a sit-up and touch the ankle pad. The rest of the work for the day should be slow and intentional.

Friday

CROSSFIT GRAYS HARBOR – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets (10:00 CAP)

1:00 Bike (ez)

10 Groiners

10 PVC Pass Throughs

10 PVC Overhead Squats

Into

2-3 Sets (Time dependant) *

:45 Bike (mod)

5 Inch Worms

5 Overhead Squats

:20 Pause in the bottom of OHS

*Can be performed with an empty Barbell after the first round.

Strength

Overhead Squat (2×3)

2×6

2×3

Overhead Squat

*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the sets of 6 should be roughly 85%, the sets of 3 should be roughly 90%. Focus on perfect movement.

Week 2 of 8

(Score is Weight)

Workout

: Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1&2 – 20/15 Cal Bike + Max Overhead Squats (75/55)|(45/35)

MIN 3 – 15 Hang Power Snatch

MIN 4 – Rest

(Score is Lowest Reps)

KG BB: (35/25)|(30/20)

Friday

CROSSFIT GRAYS HARBOR – NC45

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Warm-up

Warm-up (No Measure)

2 Sets (8:00 Cap)

100m Run

5/5 Cossack Squats

:20 Goblet Squat Hold

Into

2 Sets

200m Run (hard)

10 Groiners + Twist

10 Goblet Squats

Strength

Back Squat (10-8-6-10-8-6*)

*Build up to a Moderate weight.

(Score is Weight)

Week 2 of 9

Workout

Metcon (Time)

5 ROUNDS FOR TIME

6 Back Squats (155/105)|(115/75)*

200m Run

*Bar comes from the floor.

(Score is Time)

KG BB: (70/47.5)|(52.5/35)

WORKOUT OF THE DAY