200407

7
Apr

200407

BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

10 DB Strict Presses

10 V-Ups

5/5 Single Arm DB Bent Over Rows

10 Scap Pull-ups or Shoulder Shrugs

:30 Hollow Hold

Strength

Metcon (Weight)

5 x 3

Weighted Strict Pull-up

(Score is Load)

Workout

Metcon (No Measure)

EMOM x 21 MINUTES

MIN 1 – 200m Run

MIN 2 – 15 Box Jumps (24/20)

MIN 3 – Gymnastics Pull (Athlete Choice)*

*Athlete can choose 10 Strict Pull-up, 10 Strict Ring Row, or 10 DB Bent Over Row every round.

(No Measure)
Options:

*Reps, Loading, Volume*…

Pull-Ups — we want to keep the strict stimulus, so we can decrease the volume or do these unweighted if needed.

Box Jump — we can decrease the height of the box, or decrease the volume to allow the reps to be completed under :45.

Athlete Choice — athletes should choose a movement and work on it for :30-:45- scale the reps accordingly.

*Movement Adjustments*…

Pull-Ups — we can sub Ring Rows or DB Bent Over Rows if an athlete cannot perform Pull-Ups.

Box Jump — we can sub Box Step-Ups, or Tuck Jumps if an athlete cannot perform Box Jumps.

Athlete Choice — we can sub any bodyweight gymnastics movement for an athlete to work on here: Hollow Hold, Handstand Hold, DB Bent Over Row, Pike Hold, etc.