200331

31
Mar

200331

BayWay CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

QUICK MOVEMENT FLOW (3:00)

3 SETS

15 Jumping Jacks

10 Squats w/ Twist & Reach (alternating twist each time)

5 Groiner L + Groiner R + Push-Up

Then…grad a Wall Ball

WALL BALL WARM-UP (7:00)

CHIPPER STYLE…

15 WB Thrusters

10 WB Ground to Overhead

100m WB Run

15 WB Thrusters

10 WB Ground to Overhead

100m WB Run

200m Run (No Wall Ball)

*From here, move into your teaching focus for the day…

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES

400m MB Run (20/14)|(14/10)

400m Run

30 Knees 2 Elbow*

30 Slam Balls (30/20)|(20/15)

30 Box Jumps (24/20)

*GHD Sit-Ups Optional

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

Run — Adjust the distance for the weighted run to keep it within 3:00-3:30 and the 400m run within 2:00-2:30

K2E — Can adjust to 1/2 K2E and 1/2 Sit-Ups. For newer athletes where the volume might add up too much, you can perform a 1:00-1:30 plank

SB — Should be fine from a volume perspective for most but make sure are not getting too sloppy on the pick-up of the ball on the later reps…those can get pretty ugly!

BJ — Step DOWNNNNN! Every rep, every time. For athletes that 30 would take longer than 2:00, adjust volume down to keep it with 2:00 for the jumps. Step-Ups might be the best way to go for some!

*Movement Adjustments*…

Run — if can’t run, you can do a MB Bike for 1200m or MB Row for 400m (single arm pull). Be creative!

K2E — can be adjusted to hanging knee raise or kipping knee raise. Getting on the ground for a reverse crunch is also a good option.

SB — can be adjusted to Alt. DB Snatch or MB Ground to OH.

BJ — can be adjusted to Box Step-Ups or Low Box Reverse Lunges (step back off of stacked plates and back knee to ground).

Finisher

Metcon (Time)

ON A 5:00 RUNNING CLOCK…

Accumulate as much time as possible in Elbow Plank

(Score is Time)