BayWay CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Mobility: 1 min each leg/arm
Foam Roll Hamstring
Calf Smash w/ Kettlebell
Sampson flow to Nose to knee
Banded Front Rack
Couch Stretch
Banded ankle mobility
(12-15 minutes)
Then…
500m row
20 jumping jacks
20 mtn climbers
250m row (fast)
20 jumping jacks
20 mtn climbers
(5-6 minutes)
Then…
2 sets:
4 box step ups→4 box jumps
10 Air Squats→10 alt pole assisted pistol squats
(2-4 minutes)
Then…
Barbell Warm-Up – 2 SETS…
5 Deadlifts
5 Muscle Clean → Power Clean
5 Push Press
5 Push Jerks
(2-3 minutes)
Then…
Build up to the 3/4th weight that you are going to get too. You do not have to do a bunch of reps here just get there. In between load of the barbell you should do a few box jumps and pistols (mod).
(6-10 minutes)
*27-38 minutes – The further into this workout you are going to get the longer the last part will take. Make sure you are giving yourself at least 30 minutes to warm up.
Calf Smash: https://youtu.be/VP-k1qVY8sw
Banded Front Rack: https://youtu.be/WPJ4gxir_tE
Banded Ankle: https://youtu.be/iqoFW92q0UU
Workout
Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes
Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)
For time:
30 box jumps, 24 / 20 in.
15 clean and jerks, 65 / 35 lb
30 box jumps, 24 / 20 in.
15 clean and jerks, 95 / 55 lb
30 box jumps, 24 / 20 in.
10 clean and jerks, 115 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 lb / 14 lb
5 clean and jerks, 155 / 115 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 135 lb
Time cap: 20 minutes