200407

7
Apr

200407

BayWay CrossFit – HOME

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Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 5/5 Single Leg Box Squats*

MIN 2 – 30 DB Hollow Flutter Kicks (1R/1L = 1 Rep)

*Athlete can sub 10 reps of controlled Narrow Stance Squats

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

10-15-20-25…and so on

DB Hang Power Cleans

Box Jump Overs

*After each set, run 200m

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

Single Leg Box Squat- utilize different height boxes to control the load/volume for each athlete. Another option is to move the feet into a narrow stance and perform air squats – make sure to keep the entire foot planted.

DB Hang Power Clean- athletes should be able to hold onto their DBs for at least 10-12 reps at a time- scale load accordingly.

Box Jump Overs- reduce the volume to allow athletes to keep moving throughout this workout, or lower the height of the box.

Run- athletes should be able to complete each 200m run in 1:15 or less- scale the distance accordingly.

*Movement Adjustments*…

One Leg Box Squat – If an athlete cannot squat on one leg, a regular air squat (10 reps) can be substituted. Challenge athletes to perform wall squats as close to the wall as possible without the arms (extended overhead) touching the wall.

DB Hang Power Clean – If shoulder injury prevents this movement, sub a DB DL with slightly heavier DBs.

Box Jump Overs – we can sub Box Step Ups or Cal Bike if an athlete cannot jump today.

Run – Run should be scaled to something athletes can complete in 1-1:15 per round.  250m row or 600m bike can be scaled if there is no running.

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES*

10-15-20-25…and so on

Backpack Hang Power Cleans

Up-Down Backpack Jump Overs

*200m Run (or 1:00 cardio of your choice) after each full set

(Score is Rounds + Reps)