Workout of the Day
Saturday
CrossFit Grays Harbor – CrossFit
Warm-up
Warm-up (No Measure)
LINE DRILLS (20-25’ for each drill, light jog back to starting position)
Walking Knee Hug
Walking Quad Stretch
Butt Kickers
High Knees
Power Skip
Immediately Into…
3 SETS
20 Band Pull-Aparts
20 Band Upright Rows
20 Band Rows (Band wrapped around an upright)
Workout
Metcon (Time)
FOR TIME
1 Mile Run
Immediately Into…
50 Strict Pull-Ups
75 Hand Release Push-Ups
100 Plate Step-Ups (45/35)|(35/15)|(24/20)
Immediately Into…
1 Mile Run
*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Runs must be completed at start and finish. Hold the plate any way above the waist.
**Weight Vest Optional.
(Score is Time)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
1 Mile Partner Plate Run
Immediately Into…
100 Strict Pull-Ups
150 Hand Release Push-Ups
200 Plate Step-Ups (45/35)|(35/15)|(24/20)
Immediately Into…
1 Mile Partner Plate Run
*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.
*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 10 Burpees before resuming. During Step-Ups, plate is being held by the working Partner.
**Weight Vest Optional.
(Score is Time)
Saturday
CrossFit Grays Harbor – NC COMPETE
A. CONDITIONING
Metcon (Time)
“OPEN 18.2”
1-2-3-4-5-6-7-8-9-10
DB Front Squats (50/35)
Bar Facing Burpee*
*Bar must build up to 135/95 and two-foot take-off and landing required.
(Score is Time)
GOAL: SPRINT | Burn. It. Down. Remember this one? Remember the debate — should you ‘game’ this part before the clean portion? Well we aren’t doing the clean portion today but the debate was settled in the 2018 Open…you had to go as hard as possible. Today’s request is the same…go as hard as possible.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
LINE DRILLS (20-25’ for each drill, light jog back to starting position)
Walking Knee Hug
Walking Quad Stretch
Butt Kickers
High Knees
Power Skip
Immediately Into…
3 SETS
20 Band Pull-Aparts
20 Band Upright Rows
20 Band Rows (Band wrapped around an upright)
Workout
Metcon (Time)
FOR TIME
1 Mile Run
Immediately Into…
50 Strict Pull-Ups
75 Hand Release Push-Ups
100 Plate Step-Ups (45/35)|(35/15)|(24/20)
Immediately Into…
1 Mile Run
*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Runs must be completed at start and finish. Hold the plate any way above the waist.
**Weight Vest Optional.
(Score is Time)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
1 Mile Partner Plate Run
Immediately Into…
100 Strict Pull-Ups
150 Hand Release Push-Ups
200 Plate Step-Ups (45/35)|(35/15)|(24/20)
Immediately Into…
1 Mile Partner Plate Run
*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.
*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 10 Burpees before resuming. During Step-Ups, plate is being held by the working Partner.
**Weight Vest Optional.
(Score is Time)
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 before or 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 – NC45
Warm-up
Warm-up (No Measure)
3 ROUNDS
1:00 Bike
6 PVC Pass Thrus → 8 Superman PVC Pass Thrus → 5/5 PVC Figure 8s
5 PVC Scarecrow Snatches*
5 Behind the Neck Snatch Grip Push Jerks
10 Alt. Deadbugs
*With a Snatch grip, perform a high pull + punch overhead (no legs/hips involved)
Strength
Metcon (Weight)
EMOM x 8 MINUTES*
1 High Hang Power Snatch
+
1 Above the Knee Hang Power Snatch
+
1 Below the Knee Hang Power Snatch
*Build to a Moderate weight.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME*
150/120 Cal Bike
*Every 1:30 not including 0:00 complete 7 Hang Power Snatches (95/65)|(65/45).
(Score is Time)
KG BB: (42.5/30)|(30/20)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
250/200 Cal Bike
*Both Partners complete Max Cals on the Bike, switching as needed. Every 2:00, not including 0:00, both Partners must complete 7 Hang Power Snatches (95/65)|(65/45). Partners can not resume bike until all 14 reps are completed.
(Score is Time)
KG BB: (42.5/30)|(30/20)
Friday
CrossFit Grays Harbor – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
6 Barbell Strict Presses
8 Russian Kettlebell Swings
10 Box Step Ups
*At 4:00, swap movements to Push Press, American Kettlebell Swings & Box Jumps
GOAL: Progress in movement complexity, speed, and power as time progresses.
Strength
Push Press (7-Rep Heavy 1)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 7-Rep Push Press
(Score is Weight)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
15 Push Press (95/65)|(65/45)
12 Kettlebell Swings (70/53)|(53/35)
9 Box Jumps (30/24)|(24/20)
(Score is Time)
KG BB: (42.5/30)|(30/20)
KG KB: (32/24)|(24/16)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Upper Back + Tricep Smash
(No Measure)
Friday
CrossFit Grays Harbor – NC COMPETE
A. CONDITIONING
Metcon (Time)
FOR TIME
1000/800m Row
30 Ring Muscle-Ups
(Score is Time)
GOAL: EFFORT | Sub 4:00 on both parts — would be cruising! But goal for fittest should be able to complete this test sub 10:00. This is a very “Regionals” style workout. Try and complete this workout racing another athlete of similar capacity. This is a really fun workout to create a race.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
6 Barbell Strict Presses
8 Russian Kettlebell Swings
10 Box Step Ups
*At 4:00, swap movements to Push Press, American Kettlebell Swings & Box Jumps
GOAL: Progress in movement complexity, speed, and power as time progresses.
Strength
Push Press (7-Rep Heavy 1)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 7-Rep Push Press
(Score is Weight)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
15 Push Press (95/65)|(65/45)
12 Kettlebell Swings (70/53)|(53/35)
9 Box Jumps (30/24)|(24/20)
(Score is Time)
KG BB: (42.5/30)|(30/20)
KG KB: (32/24)|(24/16)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Upper Back + Tricep Smash
(No Measure)
C. STRENGTH / GYMNASTICS
Bench Press (5-5-5*)
Set 1 – Moderate+
Set 2 – Moderate-Heavy
Set 3 – Go For It!
(Score is Weight)
GOAL: HEAVY | No slamming the bar off the sternum. Use a spotter…no “just pinkies bro”. The only time the spotter should assist is with a lift off the rack and to save the lift if the athlete fails.
Metcon (No Measure)
2-3 SETS FOR QUALITY
10/10 DB Around the World
15 DB Bent Over Row
20 Single DB Strict Press
30 DB Russian Twist*
L/R = 2 Reps
(No Measure)
GOAL: QUALITY | Mixed full-body bodybuilding session. A little NCFLEX type of vibes here. Notice how we are balancing out the heavy bench with the around the world, horizontal row and overhead press.
Friday
CrossFit Grays Harbor – NC45
Warm-up
Warm-up (No Measure)
3 ROUNDS FOR TIME (7:00 CAP)
12 Sumo Stance Good Mornings
20 Mountain Climbers*
12 Lunges**
12 KB Deadlift
ROUND 1 – Mountain Climbers* & Lunges**
ROUND 2 – Up-Downs* & Step-ups**
ROUND 3 – Burpees* & Box Jumps**
Strength
Sumo Deadlift (8-6-6-4)
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
4 SETS
AMRAP x 3 MINUTES*
1 Sumo Deadlift (Athlete Choice, AHAP)**
2 Bar Facing Burpees
3 Box Jumps (30/24)|(24/20)
-Rest 1:00 b/t Sets-
*Pick up where you left off.
**As heavy as possible.
(Score is Total Rounds + Reps)
Thursday
CrossFit Grays Harbor – CrossFit
Warm-up
Warm-up (No Measure)
3 SET (6:00 HARD CAP)
:30 Moderate Row
14 Hollow Rocks
7/7 Single Arm Ring Row
10 Samson Lunges
Skill
Metcon (No Measure)
3 SETS FOR QUALITY
3-5 Strict Toes to Bar
Into…
3 SETS FOR QUALITY
5 Double Kip Toes to Bar*
*1 Kip + 1 Kipping Toes to Bar = 1 Rep.
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
500/400m Row
15 Toes to Bar
-Rest 2:00-
AMRAP x 8 MINUTES
500/400m Row
20 KB Alt. Goblet Lunges (53/35)|(35/26)
-Rest 2:00-
AMRAP x 8 MINUTES
500/400m Row
15 Ring Rows
*L+R = 1 Rep
(Score is Rounds + Reps)
KG KB: (24/16)|(16/12)
Thursday – REST DAY
CrossFit Grays Harbor – NC COMPETE
Thursday
CrossFit Grays Harbor – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
100m Run
:20 Active Hang
:20 Scap Push-ups
:20 Band Pull-Aparts
ROUND 1 – Active Hang & Scap Push-ups
ROUND 2 – Kip Swings & Knee Push-ups
ROUND 3+ – Kipping K2C & Push-ups
Strength
Bench Press (4×5*)
Tempo (21X1)*
*Keep weight Moderate. Should be heavier than Week 2 4×5 weight.
(Score is Weight)
Week 5 of 8
Workout
Metcon (AMRAP – Reps)
E2MOM x 16 MINUTES
MIN 1&2 – 200m Run + Max Knees to Elbow
MIN 3&4 – 200m Run + Max Hand Release Push-Ups
(Score is Reps)
KG DB: (22.5/15)|(15/10)
Wednesday
CrossFit Grays Harbor – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 10:00 MINUTES
MIN 1 – :20/:20 SA DB Arnold Press
MIN 2 – :20/:20 SA DB Front Squat
MIN 3 – :20/:20 SA DB Deadlift
MIN 4 – :40 Sit-Thrus
MIN 5 – :40 Hollow Hold
COACHES NOTE — Keep DB out for Teaching.
Workout
Ellen (Time)
3 rounds for time of:
20 burpees
21 dumbbell snatches
12 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 35-lb. DBs ♂ 50-lb. DBs
To learn more about Ellen click here
Finisher
Metcon (Time)
FOR TIME*
21-15-9-15-21
Russian Twists
Hollow Body Flutter Kicks
*L + R = 1 Rep. Option to perform both movements weighted.
(Score is Time)