Workout of the Day

Monday

CrossFit Grays Harbor – NCBURN

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Workout

Metcon (No Measure)

3 Rounds

1:00 Stations

:20 transition b/t Stations

1:00 Rest b/t Rounds

STATION 1

MAX Reps 1 DB Push Press + 1 DB Thruster

STATION 2

MAX Reps DBL DB Snatch

STATION 3

MAX Reps 1 DB DL + 1 DB Hang Squat Clean

STATION 4

MAX Reps Suitcase Lunges

Monday

CrossFit Grays Harbor – NC30

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Warm-up

Warm-up (No Measure)

1 ROUND (:45 ON // 15 OFF)

MVMT 1 – Burpees

-:15 Rest-

MVMT 2 – Row

-:15 Rest-

MVMT 3 – Knee Push-Ups

-:15 Rest-

MVMT 4 – KB Sumo Deadlifts

-:15 Rest-

MVMT 5 – Alt. Deadbugs

Workout

Metcon (3 Rounds for reps)

3 SETS FOR MAX REPS

1:00 MAX Cal. Row

1:00 MAX Box or Bench Dips

1:00 MAX KB SDHP

1:00 MAX Sit-Ups

-1:00 Rest b/t Sets-

(Score is Reps for Each Set)

Monday

CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

2-3 ROUNDS (10 MIN CAP)

:30 High Knees

:30 Butt Kicks

10 Scap Pull Ups

5 Cat/Cows

10 Good Mornings

5 Tempo DL (3331)

Strength

Deadlift (Heavy 1-Rep)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 1-Rep Deadlift

(Score is Load)

Workout

RIPCORD (Time)

4 ROUNDS FOR TIME

15 Chest to Bar Pull-ups

15 Deadlift (185/125)|(155/105)

400m Run

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

1:00 Cobra Stretch

1:00 Child’s Pose

(No Measure)

Monday

CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8 Alt. Step-ups

8 Up-Downs

8 Deadlifts

Strength

Metcon (7 Rounds for weight)

EVERY 1:30 FOR 7 SETS

1 Above the Knee Power Clean

+

1 Below the Knee Power Clean

+

1 Power Clean

*Keep weight light to moderate.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

30 DB Hang Power Cleans (50/35)|(35/20)

-into-

3 ROUNDS

10 DB Box Step-Overs (20)

10 DB Burpees

-into-

30 DB Hang Power Cleans

(Score is Time)

Monday

CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2-3 ROUNDS (10 MIN CAP)

:30 High Knees

:30 Butt Kicks

10 Scap Pull Ups

5 Cat/Cows

10 Good Mornings

5 Tempo DL (3331)

Strength

Deadlift (Heavy 1-Rep)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 1-Rep Deadlift

(Score is Load)

Workout

RIPCORD (Time)

4 ROUNDS FOR TIME

15 Chest to Bar Pull-ups

15 Deadlift (185/125)|(155/105)

400m Run

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

1:00 Cobra Stretch

1:00 Child’s Pose

(No Measure)

C. STRENGTH / GYMNASTICS

Power Snatch (10RM)

ON A 20:00 RUNNING CLOCK…

Establish 10RM TNG Power Snatch

&

Establish 20RM Front Squat*

*Once the 20:00 clock starts, you have 20:00 to establish your 10RM & 20RM. Start with an empty barbell. All warm-up should occur prior.

(Score is Load)

Front Squat (20RM)

ON A 20:00 RUNNING CLOCK…

Establish 10RM TNG Power Snatch

&

Establish 20RM Front Squat*

*Once the 20:00 clock starts, you have 20:00 to establish your 10RM & 20RM. Start with an empty barbell. All warm-up should occur prior.

(Score is Load)

Sunday

CrossFit Grays Harbor – NC30

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Warm-up

Warm-up (No Measure)

2 ROUNDS…

10 Arm Haulers

10 Sit Ups

2 ROUNDS…

5/5 Tempo DB Strict Press (30X1)

10 Box Jumps + Step-Down (Low Box)

Workout

Metcon (Time)

2 ROUNDS FOR TIME

10 DB Strict Press

10 Box Jumps

-Rest 1:00-

2 ROUNDS FOR TIME

10 DB Push Press

10 Box Jump Overs

-Rest 1:00-

2 ROUNDS FOR TIME

10 DB Push Jerks

10 Burpee Box Jump Overs

-12:00 Hard Cap-

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 of Flow Stretching

(No Measure)

Sunday

CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

1 ROUND

10 Alt. Box Step Ups

10 Banded Goodmornings

10 Alt. Curtsy Lunges

5/5 SL Glute Bridge w/ :02 Pause at the top

Into..

2 ROUNDS

10 Box Jumps

10 RKB Swings

5 Burpee Broad Jumps

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 12 DB Suitcase Bulgarian Split Squat (R)

MIN 2 – 12 DB Suitcase Bulgarian Split Squat (L)

MIN 3 – 15 DB Hip Thrusts

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

20 Box Jumps (24/20)

20 KBS (53/35)|(35/26)

20 Burpees

-15:00 Hard Cap-

(Score is Time)

Sunday

CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

TABATA WARM-UP…Grab a plate, and a mat:

4 SETS x 4 STATIONS (:20 on / :10 off)

-Rotate between each movement in each set

MOVT 1- Plate G2O

MOVT 2- Plate Strict Press

MOVT 3- Plate Windmill*

MOVT 4- Plate Sit-Ups (press plate to OH position at top of sit-up)

*Plate Windmill: Stand with feet under the hips- Keeping the elbows at 90 degrees, rotate the plate around the head clockwise, then reverse and rotate the plate around the head counter clockwise.

Skill

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

Practice HS Walking Skill*

*Different Drills Depending on Level…

Intro – Box Walk

Intermediate – Spotted Walk

Advanced – Hand Walking & Turn-Arounds

(No Measure)

Workout

Metcon (5 Rounds for reps)

5 SETS FOR MAX REPS

1:00 Back Rack Lunges (95/65)|(65/45)

1:00 Box Jump Over (24/20)

1:00 Hang Power Clean

1:00 Sit-Ups

-1:00 Rest b/t Sets-

(Score is Reps for Each Set)

Sunday

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

EMOM

20 Russian Twists

STATION 2

EMOM

30 Double Unders

STATION 3

EMOM

8 DB Box Step Overs

STATION 4

EMOM

12 Russian KBS

WORKOUT OF THE DAY