200417

17
Apr

200417

BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Jumping Jacks

5/5 SA KB (or DB) Front Squat

5/5 SA KB (or DB) Press/Push Press

10 KB (or DB) Swings

Strength

Front Squat (3RM)

ON A 15:00 RUNNING CLOCK…

Build to 3RM Front Squat

-Rest as Needed-

Push Press (3RM)

ON A 10:00 RUNNING CLOCK…

Build to 3RM Push Press

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

50 Air Squat

25 Hand Release Push-ups*

50 Plate Ground to Overhead (45/25)|(25/15)

*Option for Feet Elevated on Plate

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

Front Squat & Push Press — for newer or more deconditioned peeps, we can provide more structure if you do 5-7 reps instead

Air Squat — Athletes should be able to complete in 2 sets or less- scale the volume accordingly.

Push-Ups — Athletes should be able to complete in quick sets of 5-10 reps- scale the volume accordingly.

Plate G2OH — Athletes should be able to complete these in 2 sets or less- scale the load or volume accordingly.

*Movement Adjustments*…

Front Squat — If the athlete cannot squat today have them sub to Front Rack Lunges

Push Press — If the athlete cannot press overhead today sub to bench press or floor press

Air Squat — If the athlete cannot squat sub for lunges. If depth is an issue place a wall ball behind you.

Push-ups — A few ways to scale today for the push-up: athletes can take their feet off the plate or perform knee hand release push-ups. If the hand release push-up is too challenging today perform regular push-ups or banded push-ups.

Plate G2O — If the athlete cannot go overhead today they can sub for Russian KB swings or KB sumo deadlift high pull.