Workout of the Day

Wednesday

CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

3 SETS

20 Banded Pull-Aparts

10 Banded Pass Thrus

20 Jumping Jacks

Into…

3 SETS

10/10 Single Arm ½ Kneeling DB Press

10/10 Single Arm Sumo Deadlift

25ft High Skip

25ft High Knees

25ft Butt Kickers

Strength

Metcon (Weight)

EMOM x 14 MINUTES

MIN 1 – 4 Push Press (Athlete Choice, Building)*

MIN 2 – :45 Shuttle Run (EZ)

*Start Light and Build to Heavy Set of 4 with Barbell.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

10 Alt. DB Snatch + Push Press (50/35)|(35/20)*

200m Run

*1 Rep = 1 DB Snatch then Lower DB to same side Shoulder for Push Press

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)

Optional Benchmark

THE NCFIT CINCO (Time)

5 ROUNDS FOR TIME

5 Hang Power Clean (155/105)|(115/75)

5 Front Squats

5 Thrusters

5 Shoulder to Overhead

5 Strict HSPU

(Score is Time)

KG BB: (70/55)|(50/35)

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Wednesday

CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

4 SETS (8:00 CAP)

10 Ring Rows

:20 Top of the Ring Hold

7/7 DB Deadlifts

10 Walking Good Mornings

10 Step-Ups*

* Sets 3/4 Step-Ups change to Box Jumps.

Strength

Deadlift (3×5)

1×5 @ 70%

1×5 @ 75%

3×5 @ 80%

*Base percentages off 5-Rep Heavy.

(Score is Weight)

Workout

LUCHA LIBRE (Time)

4 ROUNDS

5 Deadlifts (225/155)|(155/105)

7 Strict Pull-Ups

10 Box Jumps (30/24)|(24/20)

-Rest 2:00-

4 ROUNDS

5 Deadlifts (275/185)|(185/125)

7 Pull-Ups

10 Box Jump Overs (24/20)

(Score is Time)

KG BB1: (100/70)|(70/55)

KG BB2: (125/85)|(85/60)

Finisher

Metcon (No Measure)

3 SETS

50′ Walking Good Mornings*

*Option to use Barbell, Plate, or PVC.

(No Measure)

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Tuesday

CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Arm Haulers

10 Hollow Rocks

10 Cossack Squats*

Into…

2 ROUNDS

10 Scap Pull-Ups

5 Ring Rows or Strict Pull-Ups

10 Goblet Squats

*Option to use the KB in the Goblet position for the Cossack Squat in the second round.

Workout

Metcon (Time)

FOR TIME

10-15-20-15-10

Chest to Bar Pull-Ups

KB Goblet Squats (70/53)|(53/35)

(Score is Time)

KG KB: (32/24)|(24/16)

Finisher

Metcon (Weight)

3 ROUNDS FOR QUALITY

7/7 Plate Around the World (Athlete Choice)

14 Superman Rocks

14 DeadBugs

(Score is Weight)

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Tuesday

CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES

1000/800m Row

5 Ring Muscle-Ups

30 Box Jump Overs (24/20)

5 Ring Muscle-Ups

30 Back Rack Lunges (135/95)

5 Ring Muscle-Ups

(Score is Rounds + Reps)
GOAL: Pacer workout. Smoothe on the Row / BJO / BRL and unbroken and quick sets on the RMU. 4:00 or less on every row. Try to go “unbroken” on all movements today with the proper pacing.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Arm Haulers

10 Hollow Rocks

10 Cossack Squats*

Into…

2 ROUNDS

10 Scap Pull-Ups

5 Ring Rows or Strict Pull-Ups

10 Goblet Squats

*Option to use the KB in the Goblet position for the Cossack Squat in the second round.

Workout

Metcon (Time)

FOR TIME

10-15-20-15-10

Chest to Bar Pull-Ups

KB Goblet Squats (70/53)|(53/35)

(Score is Time)

KG KB: (32/24)|(24/16)

Finisher

Metcon (Weight)

3 ROUNDS FOR QUALITY

7/7 Plate Around the World (Athlete Choice)

14 Superman Rocks

14 DeadBugs

(Score is Weight)

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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.

(No Measure)

Tuesday

CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

2 ROUNDS (7:00 CAP)

:20 Bike (EZ Pace)

20 Cross Body Mountain Climbers

5/5 DB Around the World

into….

3 ROUNDS

:15 Bike (MOD Pace)

10 Alt DB Strict Press

5/5 DB Goblet Lunges

Strength

Push Press (3×5)

1×5 @ 70%

1×5 @ 75%

3×5 @ 80%

*Base percentages off 5-Rep Heavy.

(Score is Weight)

Workout

Metcon (1 Rounds for reps)

12 ROUNDS (:20 ON/ :10 OFF)

MOVT 1 – DB Alt. Push Press (50/35)|(35/20)

MOVT 2 – DB Goblet Lunges

MOVT 3 – Cal Bike (FAST)

*1 Round= completing all 3 movements.

(Score is Lowest Round)

KG DB: (22.5/15)|(15/9)

()

Monday

CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

30 Single Unders

10 BW Good Morning

10 Deadbugs

10 Glute Bridge-Ups

Extended Warm-up

Metcon (No Measure)

3 SETS FOR QUALITY

8/8 Single KB RDL (Athlete Choice, Moderate-Heavy)

15 Slow Banded Good Mornings

(No Measure)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

15 Deadlifts (225/155)|(155/105)

25 Sit-Ups

35 Double Unders*

*Option for “Unbroken” Double Unders.

(Score is Time)

KG BB: (100/70)|(70/55)

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Monday

CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (Time)

FOR TIME*

10/8 Cal Bike

-Rest Equal Time-

12/10 Cal Bike

-Rest Equal Time-

15/12 Cal Bike

-Rest Equal Time-

20/15 Cal Bike

-Rest Equal Time-

15/12 Cal Bike

-Rest Equal Time-

12/10 Cal Bike

-Rest Equal Time-

10/8 Cal Bike

*Bike must reset to 0 every new set. No rollover cals.

(Score is Time)
GOAL: Sprint ladder. Gross if you go for it…and I want you to go for it. No holding back. In the second half, your rest is longer leading into the next interval. This should allow you push through some of the fatigue. Goal for the set of 20/15 is 1:00 or less.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

30 Single Unders

10 BW Good Morning

10 Deadbugs

10 Glute Bridge-Ups

Extended Warm-up

Metcon (No Measure)

3 SETS FOR QUALITY

8/8 Single KB RDL (Athlete Choice, Moderate-Heavy)

15 Slow Banded Good Mornings

(No Measure)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

15 Deadlifts (225/155)|(155/105)

25 Sit-Ups

35 Double Unders*

*Option for “Unbroken” Double Unders.

(Score is Time)

KG BB: (100/70)|(70/55)

()

C. STRENGTH / GYMNASTICS

Clean and Jerk (1-Rep )

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Clean & Jerk

(Score is Weight)

GOAL: Perform before your GPP session if possible. If not, no stresses. This is our baseline test for the month. We will work through accessory work and sub max progressive loading then retest in early June.

Monday

CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

FOR QUALITY

25’ Toe Walk

25’ Heel Walk

25’ High Knees

25’ Butt Kickers

50’ Side Shuffle (Down and Back)

50’ Karaoke (Down and Back)

200m Run

Into…

2-3 ROUNDS

20 Slow Alt. Bicycle Crunches

5/5 Staggered Stance Good Mornings

10 Barbell High Pulls

5 Tall Jumps*

*Jump high into the air and land in an athletic stance. Overemphasize the opening of the hips!

Skill

Metcon (Weight)

6 SETS FOR QUALITY*

1 Paused Clean Deadlift**

2 Hang Power Cleans

*Work up to a Moderate weight.

**Pause for :02 above knee then continue the lift.

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

8 ROUNDS FOR TIME

100m Run

12 V-Ups

5 Hang Power Cleans (135/95)|(95/65)

(Score is Time)

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

()

Sunday

CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt. Cossack Squats (option to do Curtsy Squats)

8 Sumo Stance Good Mornings

6 Burpee Broad Jumps

200m Run

Into …

3 ROUNDS

8/8 Lateral Step-Ups*

8 Air Squats (to a medicine ball as a target)**

8 Empty Barbell High Pulls***

*Round 2 complete 10 Alt. Step-Ups; Round 3 complete 12 Box Jumps

** Round 2 complete 10 Med. Ball Front Squats; Round 3 complete 12 Wall Balls

*** Round 2 complete 10 empty barbell Strict Press; Round 3 complete 12 empty barbell Push Press

Workout

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest

Post-Workout Strength

Metcon (Weight)

2-3 SETS FOR QUALITY

20 Reverse Crunches

12 Tempo DBL DB Sumo Deadlifts (3011)

8/8 Lateral DB Goblet Step-Ups

-Rest As Needed b/t Sets-

(Score is Weight)

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WORKOUT OF THE DAY