Workout of the Day

Thursday

CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Row

20 Mountain Climbers

10 Scap Pull-Ups

10 Bent Over TYI’s*

*ATHLETE NOTE*: Similar to the Bent Over Row position, athletes will raise their arms to the sides to create the “T”, then raise their arms up to create a “Y”, then raise overhead to create the “I”.
*COACHES NOTE*:

Round 1 – Have athletes perform :30 Arms and Back only, then :30 Legs only (EZ Pace)

Round 2 – Have athletes perform :30 Half Stroke with Heels down, then :30 Full Stroke with Heels coming up (Mod Pace)

Round 3 – 1:00 Hard Pace rowing using full stroke technique

Workout

Metcon (Time)

FOR TIME

500/400m Row

50 Sit-Ups

5 Rope Climbs

400/300m Row

40 Sit-Ups

4 Rope Climbs

300/200m Row

30 Sit-Ups

3 Rope Climbs

200/150m Row

20 Sit-Ups

2 Rope Climbs

100m Row

10 Sit-Ups

1 Rope Climb

(Score is Time)

Optional Finisher

Metcon (Time)

FOR TIME

30-25-20

Single DB Curl (50/35)|(35/20)*

1:00 Push-Up Plank

*DB Held across the chest.

(Score is Time)

Saturday

CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

5:00 RUNNING CLOCK (complete as much as you can!)…

1 Set

100m Jog

10 Clean Deadlifts

10 Samson Lunges

1 Set

100m Jog

5 Hang Muscle Cleans + 5 Bent Over Rows

5 Slow Back Squats

1 Set

100m Jog

5 Hang Power Clean + 5 Push Press From Back Rack

10 Fast Back Squats

Workout

Metcon (Time)

5 ROUNDS FOR TIME

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

500/400m Row

400m Run

*Bar can come from ground or rack

(Score is Time)

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

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 25 MINUTES*

20 Back Squats (Team Choice)

500/400m Row

400m Run

*P1 works while P2 rests (except on the run). Partners split Back Squats evenly every round, 10 & 10. Partners split the Row equally, 250m each. Partners run 400m together.

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 EZ Bike or Row

200m Walk

5:00 Foam Rolling Legs

(No Measure)

Saturday

CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (AMRAP – Reps)

“OPEN 18.5”

AMRAP x 7 MINUTES

3 Thrusters (95/65)

3 C2B Pull-Ups

6 Thrusters

6 C2B Pull-Ups

Pull-Ups

9 Thrusters

9 C2B Pull-Ups

If you complete the round of 9…complete a round of 12…then go on to 15, etc.

(Score is Reps)
GOAL: SPRINT | Starts chill with the 3s and 6s but quickly not so chill with the 9s. This workout is all about efficiency. What are the bigger sets that you KNOW you can hold when the 9s, 12s come into play? You can’t be taking more than 1 break per set in this workout if you want to hang into the round of 15 (or beyond…). Fittest got into the 21s…wow.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

5:00 RUNNING CLOCK (complete as much as you can!)…

1 Set

100m Jog

10 Clean Deadlifts

10 Samson Lunges

1 Set

100m Jog

5 Hang Muscle Cleans + 5 Bent Over Rows

5 Slow Back Squats

1 Set

100m Jog

5 Hang Power Clean + 5 Push Press From Back Rack

10 Fast Back Squats

Workout

Metcon (Time)

5 ROUNDS FOR TIME

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

500/400m Row

400m Run

*Bar can come from ground or rack

(Score is Time)

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

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 25 MINUTES*

20 Back Squats (Team Choice)

500/400m Row

400m Run

*P1 works while P2 rests (except on the run). Partners split Back Squats evenly every round, 10 & 10. Partners split the Row equally, 250m each. Partners run 400m together.

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 EZ Bike or Row

200m Walk

5:00 Foam Rolling Legs

(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 – NC45

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Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES*

100m Run

12 Scap Push-ups

20 Alt. Shoulder Taps

:20 Push-up Plank

*At 3:30 switch to…

100m Run

5 Push-ups

10/10 Single DB Bent Over Row

:20 Push-up Plank

Strength

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

*Build to a Moderate weight. After each set complete a Max Rep Set of Single DB Curls (Athlete Choice).

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

100m Run

12 Push-Ups

100m Run

6 No Push-Up Renegade Row (50/35)|(35/20)*

-Rest 2:00-

AMRAP x 8 MINUTES

100m Run

12 Push-Ups

100m Run

6 No Push-Up Renegade Row

*1 Rep= 1 Row L + 1 Row R.

(Score is Rounds + Reps)

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

Wednesday

CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (Time)

FOR TIME

100m Run

200m Run

300m Run

400m Run

300m Run

200m Run

100m Run

*Rest equal time after each run, ex: if you run the 100m in :30, rest :30 then run your 200m. Time stops when complete last 100m.

(Score is Total Time)
GOAL: SPRINT | Little recovery in the first half, bigger recovery in the second half. You can’t sprint all out but you’ve gotta be moving to stay in the hunt. These are valuable training exercises to see what your TOP-END RECOVERABLE pace is…not your just top-end but what can you push then recover then push again.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Scap Pull-Ups

10 Elbow Punches

8 Step ups

1-2 ROUNDS

10 Kip Swings

10 Tuck Ups

8 Box Jumps

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Mod-Heavy Complex of:

1 Power Clean

+

1 Hang Power Clean

+

1 Power Clean

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

9 Power Cleans (135/95)|(95/65)

18 Knees to Elbow

27 Box Jumps (20)

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

EMOM x 14 MINUTES

MIN 1 – :45 Gymnastics GOAT Practice

MIN 2 – Cardio Choice (EZ, Nasal Breathing Only)

(No Measure)
GOAL: QUALITY | Still practice but with some light fatigue. Keep it low intensity, intentional, and lower stress. Whatever you do, do not turn this into an high-intensity workout. This is your time to build confidence or refine the skills you practiced last week!

Wednesday

CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Jog

5 Bodyweight Kang Squats*

10 Ring Rows

5 Hollow Rocks + 5 Superman Arch Rocks

2 ROUNDS

100m Jog

5 Scap Pull-Ups + 5 Kip Swings

5 Sumo Stance Good Mornings

10 Alt. DB Sumo Deadlifts

*Feet begin in a squat stance. Bow forward, hinging the hips back into a good morning position. Once a stretch is felt in the hamstrings, drop the hips low into a squat and pull the chest more upright, finishing in the bottom of a squat. Then drive the hips high with the torso forward (back in that good morning position), squeeze the glutes and push the hips forward, standing tall.

Strength

Deadlift (4-2-2-2*)

*Build to a Heavy weight. Final set of 2 should be heavier than last week’s set of 2.

(Score is Weight)

Week 5 of 6

Workout

Metcon (Time)

FOR TIME*

80 Pull-Ups

100 DB Sumo Deadlifts (AHAP)

120 Sit-Ups

*Partition Reps as Needed.

(Score is Time)

Wednesday

CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Scap Pull-Ups

10 Elbow Punches

8 Step ups

1-2 ROUNDS

10 Kip Swings

10 Tuck Ups

8 Box Jumps

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Mod-Heavy Complex of:

1 Power Clean

+

1 Hang Power Clean

+

1 Power Clean

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

9 Power Cleans (135/95)|(95/65)

18 Knees to Elbow

27 Box Jumps (20)

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

Friday

CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

2 SETS

100m Run

10 PVC Pass Through

10 PVC Overhead Squats

10 Groiners + Twist

Into…

2 SET

8 High Pulls

8 Hang Muscle Snatches

8 Overhead Squats

8 Step-Ups*

*Round 2: Switch to Box Jumps

Strength

Snatch (1-Rep)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Snatch*

*Athlete Choice for Power or Squat

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

15-20-25

Power Snatch (95/65)|(65/45)

Box Jumps (24/20)

(Score is Time)

KG BB: (42.5/30)|(30/20)

Friday

CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning — HA-UGEEEE lifting day. Get after the GPP & Strength portions with the class or a few buddies!

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 SETS

100m Run

10 PVC Pass Through

10 PVC Overhead Squats

10 Groiners + Twist

Into…

2 SET

8 High Pulls

8 Hang Muscle Snatches

8 Overhead Squats

8 Step-Ups*

*Round 2: Switch to Box Jumps

Strength

Snatch (1-Rep)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Snatch*

*Athlete Choice for Power or Squat

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

15-20-25

Power Snatch (95/65)|(65/45)

Box Jumps (24/20)

(Score is Time)

KG BB: (42.5/30)|(30/20)

C. STRENGTH / GYMNASTICS

Clean and Jerk (1-Rep (Heavy))

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Clean & Jerk*

*Athlete Choice for Power or Squat

(Score is Weight)

GOAL: HEAVY | Heavy FOR THE DAY. Not necessarily chasing a 1RM here. You can choose to perform this lift before or after your GPP test for the day. If you want to be fresh for the C&J, do it before your GPP. If you want to test your life after significant pre-exhaustion, do it after your GPP.

WORKOUT OF THE DAY