BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-25:00
Warm-up
30:00-60:00
Workout 1: Partner Monti
70:00-80:00
Workout 2: Accessory – I
90:00-110:00
Workout 3: Run Conditioning
115:00-125:00
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)
3 sets:
Partner 1 | 100-meter run
Partner 2 | Unweighted step-ups
1 set:
10 alternating Samson stretches
10 barbell back-rack step-ups
– Each partner completes 10 reps.
1 set:
5 clean pulls
5 hang muscle cleans
5 power cleans
5 snatch pulls
5 hang muscle snatches
5 power snatches
3 sets:
3-5 power cleans
3 power snatches
– Build to workout weight.
– Each partner completes 3 sets of both the cleans and snatches.
– For the first 3 sets, one partner runs while the other steps up onto a 20-inch box. Switch once the partner on the run returns.
– Stretch out your hips and then practice the step-ups with the bar in the back rack. Maintain an upright posture to maximize balance and safety.
– Practice a quick progression for the clean and snatch with an empty barbell. Emphasize keeping your arms straight and long until you extend your hips and knees by jumping hard.
– Build to workout weight by performing a handful of cleans and snatches at the same load before adding weight. Perform a few touch-and-go reps in each set to prepare for the workout.
– If needed, continue to practice the barbell back rack step-up during your rest breaks while building to workout weight.
Partner Monti (AMRAP – Rounds and Reps)
AMRAP 30 with a partner:
50 barbell back-rack step-ups (35/45 lb) (20/20 in)
15 cleans (95/135 lb)
50 barbell back-rack step-ups (35/45 lb) (20/20 in)
10 snatches (95/135 lb)
Stimulus & Goals
– 3+ rounds.
– Step-ups in less than 3:00.
– Cleans and snatches each in less than :90.
– Partner version of the Hero workout, Monti, honoring Sgt. 1st Class Jared C. Monti.
Strategy
– Maintain a fast pace on the step-ups by switching feet on top of the box and quickly tapping the trail leg to the floor during the descent so that you can immediately step back up.
– Keep your chest pushing up into the bar always during the step-ups to maintain balance and safety.
– Begin each set of cleans and snatches with a few touch-and-go reps to knock out a big chunk of the work quickly.
– Communicate with your partner when you want to switch to maintain speed and avoid slow and labored reps.
– Stay flexible with rep counts and switch as needed to keep up a fast pace.
Modifications
Barbell back-rack step-ups | Reps, load, box height, dumbbell goblet hold step-ups
Cleans | Load, reps, hang cleans, dumbbell cleans
Snatches | Load, reps, hang snatches, dumbbell snatches
Accessory – I (Checkmark)
EMOM 8:
Min. 1 | :15-:30 L-sit hold
Min. 2 | 10-15 weighted GHD hip extensions (15/25 lb)
– Perform the L-sit holds either from the hang or parallettes.
– Scale L-sit holds to keep your knees level with or above your hips by bending one or both of your knees as much as is necessary to do so.
– Use a light dumbbell or plate for the GHD hip extensions.
– Complete just 1 set each minute; don’t attempt to accumulate more work by performing multiple sets.
– Rest the remainder of each minute after finishing your set.
Modifications
L-sit hold | Time, single-leg tuck hold, double-leg tuck hold, hollow hold
Weighted GHD hip extensions | Reps, load, good mornings, Superman arch-ups
Run Conditioning (Checkmark)
On a 20:00 clock:
Jog at a steady pace
– Finish out the day and week with a steadily-paced, 20-minute jog.
– Practice running with good technique on tired legs rather than worrying about your distance or pacing.
– Work to avoid excessive vertical oscillations where you bounce up and down as you run; keep your feet close to the ground and a slight forward lean with your chest up on every step.
Run substitutions | Row, bike, ski
Stretching (Checkmark)
1 set:
1:00 child’s pose stretch
1:00 seated pike stretch
1:00 seated straddle stretch