Workout of the Day
Monday
CrossFit Grays Harbor – NC COMPETE
A. CONDITIONING
Metcon (Time)
3 ROUNDS FOR TIME*
40/30 Cal Row
50′ HS Walk
*Moderate Effort — should be matching times on each row each round.
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
4 SETS
6 Up-Downs
6 Single DB Front Squat
6 Ring Rows*
*Rounds 3 and 4 athletes can perform 3-5 Strict Pull-Ups
Strength
Back Squat (1×2 / 1×2 / 1×2)
BACK SQUAT
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*
*As many reps as possible w/o failure…no more than 4-6.
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
25 DB Front Squats (50/35)|(35/20)
15 Chest to Bar Pull-Ups
10 DB Up-Down
(Score is Time)
C. STRENGTH / GYMNASTICS
Bent Over Row (5×5)
5×5
Bent Over Row*
*Moderate to Moderate-Heavy for all 5 Sets. Control the barbell to the body…no extra torso or hip movement. Keep these strict!
*After each set perform a 1:00 Superman Hold.
(Score is Weight)
Monday
CrossFit Grays Harbor – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
25 Single Unders
8 Wall Ball Deadlifts
8 Wall Ball Strict Press
8 Wall Ball Front Squats
Strength
Front Squat (3×5)
ON A 15:00 RUNNING CLOCK…
3×5
Front Squat*
*Heavy for all Sets.
(Score is Weight)
Workout
Metcon (Time)
12 ROUNDS FOR TIME
10 Wall Balls (20/14)|(14/10)
20 Double Unders
(Score is Time)
Monday
CrossFit Grays Harbor – CrossFit
Warm-up
Warm-up (No Measure)
4 SETS
6 Up-Downs
6 Single DB Front Squat
6 Ring Rows*
*Rounds 3 and 4 athletes can perform 3-5 Strict Pull-Ups
Strength
Back Squat (1×2 / 1×2 / 1×2)
BACK SQUAT
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*
*As many reps as possible w/o failure…no more than 4-6.
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
25 DB Front Squats (50/35)|(35/20)
15 Chest to Bar Pull-Ups
10 DB Up-Down
(Score is Time)
Sunday
CrossFit Grays Harbor – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
100m Jog
20 Jumping Jacks
20 Mountain Climbers
10 Squat Jumps
10 Box Step-Ups
Strength
Metcon (Weight)
3 SETS FOR QUALITY
8/8 Bulgarian Split Squats*
10 Decline Tempo Push-Ups (31X1)**
*Keep Loading Moderate
**Feet on (1) or (2) 45# Plates
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
3 SETS FOR REPS
1:00 – Max Back Rack Lunges (95/65)|(65/45)
1:00 – Max “Perfect” Push-Ups*
1:00 – Max Box Jumps (30/24)|(24/20)
1:00 – 150m Sprint
-Rest 1:00 b/t Sets-
*1111 Tempo on Push-Ups
(Score is Reps)
Sunday – REST DAY
CrossFit Grays Harbor – NC COMPETE
Sunday
CrossFit Grays Harbor – NC45
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – :25 Lateral Skaters + :25 Shuttle Runs
MIN 2 – 5 Glute Bridge-Ups* + Glute Bridge Hold in the remainder of the minute
MIN 3 – :25 DB Burpees + :25 DB Push Press
Strength
Metcon (Weight)
3 SETS FOR QUALITY
12 Single KB Bottom Up Curls
15 DBL KB Glute Bridge Floor Press
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
4 SETS FOR MAX REPS
1:00 – DB Hang Power Cleans (35/20)|(20/15)
1:00 – 10m Shuttle Run
1:00 – DB Devils Press
1:00 – Wall Sit Hold
(Score is Reps)
Saturday
CrossFit Grays Harbor – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 10 MINUTES*
400m Run
10 Inchworms w/ Push-Up
10 Alt. V-Ups
10 Up-Downs
10 Scap Pull-Ups
Easy, For Quality Pace!
Workout
Metcon (Time)
FOR TIME*
10 Jerks (155/105)|(115/75)
30 Burpees
20 Jerks
40 Toes to Bar
30 Jerks
50 Up-Down Over Bar
*Option for Push or Split Jerk.
(Score is Time)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
20 Jerks (155/105)|(115/75)
60 Burpees
40 Jerks
80 Toes to Bar
60 Jerks
100 Up-Down Over Bar
*P1 works while P2 rests, split up the reps as needed. Option for Push or Split Jerk.
(Score is Time)
Saturday
CrossFit Grays Harbor – NC COMPETE
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
10 Alt. DB Snatch (50/35)
5 Single DB OH Lunge (L)
5 Single DB OH Lunge (R)
10′ HS Walk*
*Each 5′ interval is 1 rep
(Score is Rounds + Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 10 MINUTES*
400m Run
10 Inchworms w/ Push-Up
10 Alt. V-Ups
10 Up-Downs
10 Scap Pull-Ups
Easy, For Quality Pace!
Workout
Metcon (Time)
FOR TIME*
10 Jerks (155/105)|(115/75)
30 Burpees
20 Jerks
40 Toes to Bar
30 Jerks
50 Up-Down Over Bar
*Option for Push or Split Jerk.
(Score is Time)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
20 Jerks (155/105)|(115/75)
60 Burpees
40 Jerks
80 Toes to Bar
60 Jerks
100 Up-Down Over Bar
*P1 works while P2 rests, split up the reps as needed. Option for Push or Split Jerk.
(Score is Time)
C. STRENGTH / GYMNASTICS
Back Squat (8-6-4-2-4-6-8)
8-6-4-2-4-6-8*
Back Squat
*Wave loading. Second half of the wave should be heavier than the first. Set of 2 should be the heaviest of all the sets.
(Score is Weight)
Saturday
CrossFit Grays Harbor – NC45
Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Tuck Hold
5 KB Sumo Deadlifts
5 KB High Pulls
5 Up-Downs
5 Kip Swings*
*In the 2nd round, progress to Knees to Chest or Toes to Bar/Something.
Into … (optional)
1 ROUND (of the Post-Workout Strength)
:30 Hollow Hold
:30 DB/KB Turkish Sit-Ups (R)
:30 DB/KB Tirkish Sit-Ups (L)
1:00 Quad Heel Taps
Post-Workout Strength
Metcon (Weight)
3 SETS
:30 Hollow Body Hold
:30 SA DB Turkish Sit-Up (R)
:30 SA DB Turkish Sit-Up (L)
1:00 Quad Heel Taps
-Rest 1:30 b/t Sets-
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
3, 6 , 9, and so on…
Sumo Deadlift High Pull (75/55)|(55/45)
Toes to Bar
Up-Downs
(Score is Rounds + Reps)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 16 MINUTES*
20 Sumo Deadlift High Pull (75/55)|(55/45)
30 Toes to Bar
40 Up-Downs
*P1 Works While P2 Rests. Alternate as needed.
(Score is Rounds + Reps)
Friday
CrossFit Grays Harbor – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
100m Run
20 Single Unders*
5 Clean Grip Deadlifts
5 Hang High-Pulls
5 Hang Power Cleans
10 Elbow Punches
Workout
“BOGO” (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
400m Run
10 Hang Power Cleans (135/95)|(95/65)
50 Double Unders
200m Run
5 Hang Power Cleans
25 Double Unders
(Score is Rounds + Reps)
Optional Finisher
Metcon (Time)
FOR TIME
21-15-9-15-21
Barbell Curls (45/35)
Barbell Wide-Grip Bent Over Row
(Score is Time)