200418

18
Apr

200418

BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

1 ROUND

200m Wall Ball (or Backpack) Run

20 Wall Ball or DB Thrusters

20 Plank Wall Ball Rolls (hand to hand)

20 Burpees

*Review the double under today with a quick warm-up following the general warm-up.

30 Singles

20 Fast Singles

20 High Jumps

10 Single Tap Penguin Hops

10 Double Tap Penguin Hops

:20 Double Unders or Double Under Attempts

Partner Workout

Metcon (AMRAP – Rounds and Reps)

TEAMS OF 2…

AMRAP x 18 MINUTES

P1 — COMPLETE 1 ROUND…

30 Double Unders

10 Deadlifts (155/105)|(135/95)

5 Hang Power Cleans

P2 — PERFORM…

Double KB Front Rack Hold (Athlete Choice)

*P1 Completes a full round while P2 performs static hold. Once P1 finishes the round, switch. Score is the total number Rounds.

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

Double Unders — Today athletes sub for 60 singles to allow them to keep moving and not let their partner get caught up on the hold for too long.

Deadlift — Scale load to allow for 10 unbroken deadlifts.

Hang Power Clean — Scale load to allow for all 5 reps to be performed unbroken.

*Movement Adjustments*…

Double Unders — we can sub 1:00 Mountain Climbers if an you cannot jump today.

Deadlift — If the athlete cannot deadlift today sub for barbell hip thrusts.

HPC — If the athlete cannot perform hang power clean, see if the dumbbells to perform the movement. sub for box jumps.

Finisher

Metcon (No Measure)

3 SETS

50 Banded Tricep Pull-Down

50 Empty Barbell Curls

-Rest as Needed b/t Sets-

(No Measure)