200409

9
Apr

200409

BayWay CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Into…

AMRAP x 5 MINUTES

50 Single Unders

10 Goblet Squats

8 Bodyweight Lunges

8 Up Downs

-REST 1:00-

AMRAP x 5 MINUTES

20 Double Unders

10 Kip Swings

8 Goblet Step Overs

5 V-Ups

:20 Hollow Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

100 Double Unders

50 Toes to Bar

100 Double Unders

50 DB Box Step-Overs (50/35)|(35/25)/(24/20)

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

DU — Bring those Double or Single Unders down to a number that is attainable under 1:45. For athletes right on the cusp of getting consistent Dubs, get a goal to hit, for those still knocking on the door, double up the reps and go for singles.

T2B — These T2B sets should be completed in 4-5 sets for the first round. Scale appropriately.

DB Box Step Overs — High volume of DB Box Step Overs, monitor the load to make sure you can hit sets of 10-12 unbroken. If that’s crushing them, either decrease load to a single DB or bring that number down.

*Movement Adjustments*…

DU — Double the number for Single Unders, go with Plate Hops as an alternative.

T2B — Toes to something! Pick a visual cue in the distance and keep a consistent movement pattern. Goal is to avoid a Toes to “eye level” then a Toes to “knee height” then back up to “eye level”. We would prefer consistency with a Toes to “chest height”.

DB Box Step Overs — Remove the DB entirely or lower the height on the box.

Finisher

Metcon (No Measure)

2-3 SETS

10/10 Single Arm DB Rows

:30 DB Half Curl Hold (L/R)

10/10 Single Arm OH Tricep Extension

(No Measure)