200410

10
Apr

200410

BayWay CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

Min 1 – :45 Bike

Min 2 – 8/8 DB Single-Leg RDL

Min 3 – :45 Plank

Strength

Deadlift (3RM)

ON A 15:00 RUNNING CLOCK…

Establish 3RM Deadlift

(Score is Load)

Workout

Metcon (Time)

FOR TIME

21-15-9

Cal Bike

15-12-9

Deadlift (275/185)|(225/155)

12-9-6

Strict HSPU

(Score is Time)
Options:

*Reps, Loading, Volume*…

Bike — Some people have a tough time accumulating calories no matter the effort, let’s make attainable goals that give a sense of accomplishment rather than defeat… for example 15-12-9.

DL — Loading should allow the athlete to hit each round in 1-2 sets. This doesn’t mean easy!

HSPU –An aggressive time domain to beat means we need to keep moving, bring the number down to something that be completed in one tough set each time.

*Movement Adjustments*…

Bike — Decreasing distances or time domains on a monostructural movement at a very high intensity. Think 1:15 / :50 / :35 for 21 / 15 / 9. If subbing for jump rope, go 100-75-50 Double Unders.

DL — If the athlete loses a safe Deadlifting position by bending over too far or the range of motion from the floor causes pain, lift the starting position of the DL by placing plates under the loaded bar.

HSPU — Pike Push Ups either from the floor or a box. DB Strict or Heavier Push Press. Hand Release Push Ups if unable to press overhead.