BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-30:00
Workout 1: 250705
40:00-60:00
Workout 2: Strength III
70:00-85:00
Workout 3: Accessory – I
90:00-100:00
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)
1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jumping jacks
1 set:
10 single-leg toe touches/leg
20 alternating reverse lunges
:30 mountain climbers
1 set:
10 box step-ups
20 overhead walking lunges (empty barbell)
:30 up-downs
3 sets:
5 box jumps
5 overhead squats
– Build to workout load.
– Use workout variations.
– Use the first three sets to increase your range of motion and elevate your heart rate.
– Use the final two sets to dial in your box jump pace and loading for the overhead squats.
250705 (Time)
For time:
15-12-9-6-3
Box jumps (24/30 in)
10-8-6-4-2
Overhead squats (105/155 lb)
Stimulus & Goals
– 4:00-8:00.
– High box jumps that offer a challenge but still allow for consistent movement.
– Moderate-to-heavy overhead squats in 1-2 sets.
– Lower-body fatigue from the squats will make the box jumps more challenging.
Strategy
– Pace yourself on the box jumps. Prepare yourself for the leg fatigue that comes with the higher jump and for your legs to feel a little wobbly as you get the barbell overhead.
– If possible, squat snatch the first overhead squat.
Modifications
Box jumps | Height, box step-ups
Overhead squats | Load, overhead lunges, front or back squats
Strength III (10 Rounds for weight)
10 sets:
Sled push (50/90 lb) (75 ft)
Sled pull (50/90 lb) (75 ft)
– Rest 1:00 between sets.
– Welcome to the in-between-cycles week of our Strength cycles. Use this week’s strength sessions to recover, realign, and prepare for the next cycle starting July 7.
– Add the suggested weight to the sled. Use a rope or a ring + strap to pull the sled, and keep the rope or ring on the sled while you push. The pull should be a backpedal, not an over-the-shoulder drag.
– Feel free to add additional load to the sled, but you should not have to stop moving.
Accessory – I (Checkmark)
3 sets for quality:
10 dumbbell windmills/arm
20 GHD hip extensions
:30 GHD hip extension hold
– Use a dumbbell load that allows you to perform 10 unbroken windmills before resting. If you do not have a GHD, perform good mornings for the hip extensions and a plank hold for the hip extension hold.
Stretching (Checkmark)
1 set:
:45 foam roll calves/side
1:00 foam roll upper back