200411

11
Apr

200411

BayWay CrossFit – HOME

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

5 KB (or Backpack) Sumo Deadlift

10 Alt. Lunges

10 Hollow Rocks

5 Russian Swings

Rest 1:00

AMRAP x 3 MINUTES

5 KB (or Backpack) Sumo Deadlift High Pulls

10 Alt. Jumping Lunges

10 Russian Swings

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

10 KB Sumo Deadlift High Pull

8 Alt. Lunges

6 Tuck-Ups

Rest 1:00

AMRAP x 5 MINUTES

10 Russian Kettlebell Swings

8 Alt. Lunges

6 Tuck-Ups

Rest 1:00

AMRAP x 3 MINUTES

10 American Kettlebell Swings

8 Alt. Lunges

6 Tuck-Ups

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

KB SDHP/RKBS/AKBS- athletes should be able to complete each round of the KB movement unbroken throughout each AMRAP- scale the load accordingly.

Lunges- scale back the volume for newer or more deconditioned athletes.

Tuck-Ups- scale back the volume if this is too much for newer or more deconditioned athletes.

*Movement Adjustments*…

KB Sumo Deadlift High Pull — If a member has limited range of motion and is unable to get into a great deadlift position, place the kettlebell on a box or stacked plates to decrease the range of motion, but preserve the movement.

Russian Kettlebell Swing — Single-arm swing if needed, or burpees.

American Kettlebell Swing — sub another round of russian kettlebell swings or ball slams/Plate G2OH.

Lunges — These lunges can be jumping lunges, walking lunges, stationary lunges, step-ups or air squats, depending on the athlete.

Tuck-Ups — If unable to be in a hollow position for the tuck-ups, members can perform hanging knee raises or mountain climbers.

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

10 Backpack Sumo Deadlift High Pull

10 Backpack Front Squats

10 Tuck-Ups

-Rest 1:00-

AMRAP x 5 MINUTES

10 Russian Backpack Swings

10 Backpack Front Squats

10 Tuck-Ups

-Rest 1:00-

AMRAP x 3 MINUTES

10 Backpack Hang Muscle Snatch

10 Backpack Front Squats

10 Tuck-Ups

Optional Finisher

Metcon (No Measure)

3 SETS

20 Leg Lifts

20 Hollow Flutter Kicks (1R/1L = 1Rep)

20 Russian Twists (1R/1L = 1 Rep)

-Rest as needed b/t Sets-