200328

27
Mar

200328

BayWay CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND (5:00 Cap)

100m Run/Bike/Row

5 Up-Downs

100m Run/Bike/Row

10 KB (or DB) Deadlifts

150m Row/1:00 Run/Bike

5 Burpees

150m Row/1:00 Run/Bike

10 Box Step-Ups or Tuck Jumps

10 Cal Bike Sprint (:30 Run/Row Sprint)

Partner Workout

Metcon (3 Rounds for reps)

IN TEAM OF 2…

AMRAP x 10 MINUTES

P1 – 200m Run

P2 – 10 Up-Downs then Max KB Swings (53/35)|(35/26)

-Rest 3:00-

AMRAP x 10 MINUTES

P1 – 250/200m Row

P2 – Max Burpee Box Step-Up (24/20)

-Rest 3:00

AMRAP x 10 MINUTES

P1 – :30 Plank Rotations

P2 – Max Cal Bike

*In each AMRAP, P1 is the timer while P2 works for max reps. Once P1 finishes the task, partners switch. The :30 clock for the plank starts once the athlete is in the push-up position.

(Score is Total Reps for Each AMRAP)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

200m Run

10 Up-Downs

20 KB Swings (53/35)|(35/26)

-Rest 3:00-

AMRAP x 10 MINUTES

250/200m Row or 200m run or 500m bike

12 Burpee Box Step-Up (24/20)

-Rest 3:00

AMRAP x 10 MINUTES

:30 Plank Rotations

:30 Max Cal Bike or Max Cal Row or Max lateral shuffle

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

Athletes should scale the distances on the monostructural movements to something that can be completed in 1:00 or less.

If performing the individual variation, look to complete each round in roughly 2:00 and adjust accordingly.

*Movement Adjustments*…

Run/Row/Bike – All of these can be interchanged by the other one. If equipment/weather does not permit, it’s ok to use the same monostructural for all three AMRAPs.

Up Downs/Burpees –  Raise the level the athlete begins from by using a box or bar. This is a very important movement for overall functionality and every athlete should become more proficient and getting up and down.

KB Swings – KB or DB Deadlifts can be used for the swings today. Or a barbell deadlift if you do not have any of these.

Step Ups – Lower (or raise) the height on the box first. If unable to Step Up, alternate in Step Back Lunges.

Plank – If unable to hold a plank due to shoulder or arm injury, utilize a Hollow Body Hold.