200511

11
May

200511

BayWay CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

EMOM x 8

Min 1 — 8/6 Cal Bike + Groiners

Min 2 — 10 Slam Balls + (Slam Ball Front Squat → Slamball Thruster)

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Skill Prep Session for Rope Climb

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15/10 Cal Bike

30 Double Unders

10 Thrusters (95/65)|(65/45)

2 Rope Climbs*

*Legless optional for one or both rope climbs.

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

Bike — Athletes should be looking to complete the bike in one minute. Scale back calories as needed.

Double Unders — Athletes can work on :30 of double unders.

Thrusters — Scale to load you can perform 10 unbroken reps.

Rope Climb — Athlete can scale height of their rope climb.

*Movement Adjustments*…

Bike — We can sub any monostructural movement for 1:00- run, row, or burpees/up-downs

Double Unders — Scale to 60 singles or 30 plate hops, or sub Mtn Climbers if an you cannot jump

Thrusters — If the athlete cannot go overhead have them sub for front squats. If the athlete cannot squat have them perform front rack lunges (these can be done with a loaded barbell or DB).

Rope Climb — If the athlete cannot perform rope climbs you can scale to 2 sets of 3 strict pull ups + 3 knees to chest. If the athlete cannot hang from the bar they can perform vertical ring rows and tuck crunches.