BayWay CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
8 DB Front Squat
8 DB Sumo Deadlifts
8 Step-ups (or Reverse Lunges)
8 DB Strict Press
250m Row (or 1:00 Run/Bike/Jump Rope)
Workout
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Options:
*Reps, Loading, Volume*…
Wall Ball — We can scale down the working time to athletes to :30-:45, or scale the load down for athletes that cannot hold onto the ball for :50.
Sumo DL High Pull — We can scale the load to allow athletes to work for :45-:50.
Box Jump — We can scale the height of the box to jump, or we can decrease the working time to allow steady moving.
Push Press — We can scale the load to work for :50, or we can scale the working time.
Row — We can scale the working time for newer or deconditioned athletes.
*Movement Adjustments*…
Wall Ball – Ball Slams or Plate Ground to Overhead are a good option for athletes that are unable to Squat. Wall Ball Front Squats for athletes that cannot press overhead.
Sumo DL High Pull – If athletes are unable to perform the SDHP we can sub the movement for an American KB Swing or a Power Clean.
Box Jump – Step-up can be performed if athlete cannot jump or lower the height of the box.
Push Press – If athlete is unable to go overhead this can be substituted for a Floor Press or Bench Press.
Row – This can be substituted for Bike or Run if equipment is a constraint.
Finisher
Metcon (No Measure)
3 SETS
:30 Left Plank (Elbow)
15 Ab Mat Sit-ups
:30 Right Plank (Elbow)
15 AbMat Sit-ups
-Rest 1:00 b/t Sets-
(No Measure)