200330

30
Mar

200330

BayWay CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

2:00 Quick Bike Warm-Up (1:00 EZ / 1:00 Moderate)

Into…

25’ Alt Spiderman Stretches

25’ Alt Walking Knees to Chest (grab knee and pull into chest)

25’ Alt Soldier Kicks

25’ Toe Touches (grab opposite ankle and bow forward)

Then…Grab a Barbell!

2 SETS

5 Barbell Goodmornings

5 Slow Deadlifts (from below knee to stand)

Strength

Deadlift (1×2)

ON A 12:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Deadlift*

*Start moderate and build to heavy double. Bar must travel all the way up and down under athlete’s control for both reps…no slamming, no dropping.

Deadlift / Strength — for newbies or people still working on their DL mechanics, increase reps to sets of 5 or 7 and have them perform 3-4 sets in the period. These should be light and under control with enough weight to feel the lift but not compromise mechanics.

Deadlift / Strength — if needed, can adjust for a heavy back rack lunge or heavy suitcase lunge. Trap BAr DL or Sumo DL position can also be nice adjustments for athletes having trouble getting into proper setup

(Score is Load)

Workout

Metcon (Time)

FOR TIME

40 HSPU

25/20 Cal Bike

20 Deadlift (225/155)|(155/105)

30 HSPU

25/20 Cal Bike

15 Deadlift

20 HSPU

25/20 Cal Bike

10 Deadlift

(Score is Time)
Options:

*Reps, Loading, Volume*…

HSPU — you can adjust the reps down by 5 or 10 reps as needed. 35-25-15 or 30-20-10. You can also start with a small manageable set of HSPU then move into the DB Push Press

Bike — Should be able to be done in ~2:00 each set. Adjust cals as needed to stay within 2:00.

DL — for athletes that want to go heavier but can’t handle the volume, reduce reps to 15-10-5 or 12-9-6. Or reduce the load to get the moderate-heavy for the workout

*Movement Adjustments*…

HSPU — DB Push Press at moderate weight (something that can be done for 10-12 reps at a time). You can also assign a smaller number of reps or attempts at the start of each set then continue with DB PP.

Bike — Subbing a row or run is an option. For run, 400m each 25/20 cal. For the Row, looking for about 1:30-2:00 worth of work…30/25 Cals is a good starting point.

DL — in the workout, you can sub in a heavy lunge or a heavy-ish back squat if the athlete can’t pull from the ground