200326

25
Mar

200326

BayWay CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Row, Bike or Run

8/8 Single DB Crossbody DL**

8/8 Single DB Alt. Hang Snatch

8/8 Single DB Strict Press

16 DB Slides (in plank position)

Then review each movement in the Workout…

2 ROUNDS

:30 Jump Rope (Single Unders, High Single Unders, Double Unders)

:30 Slam Ball or DB DL

:30 Slam Ball or DB Thruster

Workout

Metcon (Time)

FOR TIME

100 Double Unders

50 Slam Balls

50 Walking Lunges

50 Wall Ball w/ SB*

100 Double Unders

40 Slam Balls

40 Walking Lunges

40 Wall Ball w/ SB

100 Double Unders

30 Slam Balls

30 Walking Lunges

30 Wall Ball w/ SB

*If possible, use the Slam Ball as the object for the WB Toss to mix it up! If not, use a standard WB (20/14)|(14/10).

(Score is Time)
Options:

*Reps, Loading, Volume*…

Double Unders — athletes should be able to complete in under :90 each time- scale the volume accordingly if needed.

Walking Lunges — athletes should be able to complete these unbroken each time- scale the volume accordingly.

Wall Balls — athletes should be able to perform in sets of 10-20- scale the load or volume accordingly.

Slam Balls — athletes should be able to complete in 2-3 sets- scale the load or volume accordingly.

*Movement Adjustments*…

Double Unders — we can sub Cal Bike or Mountain Climbers for athletes not looking to jump today. Cal bike should be about 20 cals and 100 mountain climbers seems good. We can scale to Single Unders or Plate Hops for athletes not working on Double Unders.

Walking Lunges — we can sub Box Step-Ups or Air Squats.

Wall Balls — we can sub a MedBall clean or Slam Ball Front Squat, or MB/SB Push Press.

Slam Balls — if equipment is a constraint, we can sub Plate or DB G2OH. If an athlete cannot perform Slam Balls, we can sub Sit-Ups.

Finisher

Metcon (No Measure)

FOR QUALITY

100 Heel Taps Over KB

100 Elbow Plank KB Touches**

*Complete in any combination of reps / sets.

**Set-up KB arms distance away elbows in the plank. Fingertips should be able to reach the KB handle.

(No Measure)