200504

BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Line Drills – Each drill will be followed up by a jog back to the starting point, keeping athletes moving through this together, quickly.

25’ Walking Knee to Chest Stretch

25’ Walking Quad Stretch

25’ Walking Figure 4 Stretch

25’ Walking High Kicks

25’ Butt Kickers

25’ High Knees

25’ Power Skip

Into…

2 ROUNDS

10 Scap Push-Ups

5 Push-Ups to Down Dog

5 Tempo Push-Ups (3111)

Extended Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES*

MIN 1 – :30 DB Bent Over Row / :30 Plank

MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups

*For both the BOR and Push-ups, use a 1111 controlled tempo.

(No Measure)

Workout

“RANNIE” (Time)

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups**

*400m Run After Each Full Round

**GHD Optional
Options:

*Reps, Loading, Volume*…

Workout — Newer athletes should scale down their run distances to 200m Runs. you can also alternate between a 200m or 400m Runs and a 2:00 effort on the Rower or Bike if you are still getting your cardio up! Consider scaling the overall volume or Sit-ups for newer athletes to 75% or 50% of the reps. For athletes scaling up to GHD Sit-Ups, this is a high volume and should carry the same considerations.

*Movement Adjustments*…

Double Unders – We can double the number for Single Unders or put a time domain on Double Under attempts for athletes on the verge of or just beginning to master DU,(1:00 / :50 / :40 / :30 / :20). Adjust these further to plate hops on either a 2″ or 4″ surface, commonly a 25# or 45# plate respectively.

Sit-Ups – Tuck-Ups or V-Ups can be used to replace Sit-Ups. Another option is a Reverse Crunch.

Run – Modify those unable to run to a 500/400m Row or 1200m Bike