BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-20:00
Warm-up
25:00-50:00
Workout 1: 250616
50:00-65:00
Workout 2: Strength III
75:00-100:00
Workout 3: Bike Row GHD
105:00-115:00
Stretching
Focus
-Macro: Lifting Heavy
– Expect to see heavy loading and opportunities to lift heavier relative to your capacity.
– We will also test a 1-rep-max deadlift, Diane, and Linda as CAP benchmarks.
Warm-up (No Measure)
5 sets:
:30 easy row
:30 moderate-to-hard row
2 sets:
10 alternating scorpion stretches
10 alternating lying hip crossovers
5 elbow-to-insteps/leg
10 good mornings
1 set:
10 empty bar deadlifts
– Hold the setup/midshin position for :02 on each rep.
3-4 sets:
5 deadlifts
– Build to workout load.
– Complete a 5-minute row that alternates between 30 seconds of easy work and 30 seconds of harder work.
– Focus on keeping your chest up while gluing your heels to the platform at the front of each stroke to mimic the setup of a deadlift.
– Prepare the back, hips, and hamstrings with the two sets of stretching and good mornings. Use a PVC or empty bar for the good mornings.
– Practice maintaining a neutral spine in the setup with an empty bar, and then take a few minutes to build up to your starting workout weight.
Deadlift (5-3-3-1-1-1-1
– Build to a 1-rep-max)
Stimulus & Goals
– All sets 75% or greater; build to a 1-rep-max deadlift.
– Lift every 3:00.
– Use the sets of 5 and 3 to build in load rather than to find a 5- or 3-rep-max.
Strategy
– Begin your first set at a load that is starting to feel heavy, but could confidently be completed for a total of 7 or 8 reps.
– Brace your core before lifting by lifting your chest, squeezing your belly, and pulling the slack out of the bar before driving through your legs to initiate each lift.
– Fix your gaze forward on the floor or slightly on the horizon throughout the entirety of each rep.
– Only add load if able to perform each rep with great mechanics. If your technique suffers, repeat your next set at the same load or even a lighter one, until it improves before considering adding more weight.
Modifications
Deadlift | Load, range of motion, good mornings, kettlebell goblet hold step-back lunges
Strength III (Checkmark)
3 rounds for completion:
100-meter sandbag bear-hug carry (70/100 lb)
100-meter overhead plate carry (35/45 lb)
100-meter backward sled drag (45/90 lb)
– Scale loads to complete unbroken efforts at a steady pace.
– Rest as needed between movements.
– Keep your chest up and hips underneath your shoulders during the bear-hug carry.
– Keep your ribs down and elbows and shoulders fully locked out during the overhead carry.
– Lean back with the sled attached to your waist and fully extend each knee as you walk backward with the sled
Modifications
Sandbag bear-hug carry| Load, distance, kettlebell front-rack carry
Overhead plate carry | Load, distance, single-arm overhead kettlebell carry
Backward sled drag | Load, distance
Bike Row GHD (Time)
4 rounds for time of:
1,000-meter C2 bike
500-meter row
20 GHD sit-ups
Stimulus & Goals
– 18:00-23:00.
– Each bike in 1:45-2:15.
– Each row in 1:45-2:15.
– GHD sit-ups in :40-1:00.
Strategy
– Treat the first 2 rounds as a warm-up, and then increase your pace for rounds 3 and 4.
– Take 1-3 deep breaths as you transition between movements.
– Use the first 20 seconds of each bike and row effort to get up to speed before maintaining a consistent pace for the remainder of the interval.
Modifications
C2 bike | Distance, 1,250-m air bike, 500-m ski, 400-m run
Row| Distance, 1,250-m air bike, 500-m ski, 400-m run
GHD sit-up | Reps, partial range of motion, AbMat sit-ups
Stretching (Checkmark)
1 set:
:45 scorpion stretch/side
1:00 standing pike stretch