BayWay CrossFit – CrossFit
General Warm-up (Checkmark)
1 set:
:20 cat cows
:20 bird dogs
:20 kettlebell deadlifts
5 x [2 shoulder taps + 1 push-up]
1 set:
:20 Superman hold
:20 hollow rocks
:20 Russian kettlebell swings
5 inchworms
1 set:
:20 kip swings
:20 kettlebell swings
5 inchworm + push-ups
Nate (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
– INTERMEDIATE –
AMRAP 20:
2 kipping pull-ups
2 ring dips
4 pike handstand push-ups from a box
8 KB swings (35/53 lb)
– BEGINNER –
AMRAP 8:
150-m row
2 ring rows
4 hand-elevated push-ups
8 KB swings (18/26 lb)
Rest 4:00
AMRAP 8:
150-m row
2 ring rows
4 hand-elevated push-ups
8 KB swings (18/26 lb)
– MASTERS 55+ –
AMRAP 20:
2 chest-to-bar pull-ups
4 push-ups to a 2-in riser
8 KB swings (35/53 lb)
Stretching (Checkmark)
Accumulate:
1:00 banded overhead shoulder stretch/arm
AT-HOME – (AMRAP – Rounds and Reps)
-AMRAP 20:
2 inverted burpees
4 pike push-ups
8 DB swings (35/50 lb)
Work Your Weakness
– STRENGTH I – (8 Rounds for weight)
For load:
Snatch, clean, or jerk:
5 reps x 3 sets at 50-60%
4 reps x 5 sets at 60-70%
– Welcome to week two of our Strength I cycle. For these eight weeks, stick with the lift you chose in week one. You can change the lift in the next eight-week cycle.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
Bench Press (- STRENGTH II –
For load:
Bench press
3-3-3-3-3+
– Max reps on the last set.)
– Welcome to week two of our Strength II cycle where we will continue to bench press for four weeks.
– Find a heavy set of 3 bench presses for the day.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
– Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you are lifting.
– STRENGTH III – (Checkmark)
For completion:
200-meter sandbag bear-hug carry (70/100 lb)
100-meter left-arm dumbbell overhead carry (35/50 lb)
100-meter right-arm dumbbell overhead carry
200-meter sandbag bear-hug carry
– Rest as needed between movements.
– Sandbag carry in 2-3 sets.
– Overhead carries in 1-2 sets.
– Use a moderate load that allows you to walk casually but feels challenging toward the end.
– Break the sandbag carries at the 100-meter mark and rest as needed. Then, push to finish the rest of the 200 meters in one set, breaking only if really needed.
– Push the overhead carries until failure, even if it means putting the dumbbells down 20 feet before the end of the 100 meters.
– Take longer rests during this piece as needed. Longer rest breaks with quick unbroken sets is preferable to taking a lot of breaks.
– Sandbag carry modifications: Load, double-kettlebell front-rack carry, farmers carry
– Dumbbell overhead carry modifications: Load, use one arm if working around injury, kettlebell front-rack carry, suitcase carry
– SKILL I – (Checkmark)
Accumulate:
3:00 L-sit hold
– Perform the L-sit by using a pair of parallettes, hanging from a pull-up bar, or in any way you can get yourself off the ground. Use a variation for the entire 3 minutes that allows you to hold the L-sit for at least 10 seconds and no longer than 40 seconds. Rest as needed, but pick up where you left off until you accumulate 3 minutes of work.
– STAMINA I – (Calories)
10 sets for calories:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub 60 RPMs
– Use a C2 Bike, an Assault Bike, or an Echo Bike.
– Try for 150 or more calories across the entire effort.