BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: 250809
50:00-65:00
Workout 2: 250810
75:00-90:00
Workout 3: Accessory – I
95:00-105:00
Stretching
Focus
– Macro: Olympic lifting (lighter weight and larger sets)
– Expect to see more workouts that encourage you to hang on to the barbell for larger unbroken sets.
Include barbell cycling.
– We will also test a Grace, Open Test 18.1, Andi, and Fight Gone Bad as CAP benchmarks.
Warm-up (No Measure)
1 set:
1:30 bike (easy pace)
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
10 V-ups
20 alternating reverse lunges
1:00 bike (moderate)
1 set:
10 strict hanging knee raises
20 air squats
:30 bike (fast)
1 set:
5 strict toes-to-bars
10 double-dumbbell squats
:30 bike (fast)
– Rest 1:00 between sets.
– Use the first set to increase your range of motion and elevate your heart rate.
– In the final set, load up for the squats and practice the strict toes-to-bar (or scaling option).
250809 (AMRAP – Rounds and Reps)
AMRAP 20 with a partner:
5 strict toes-to-bars
15 double-dumbbell front squats (35/50 lb)
10/6-calorie Echo bike
– 1 person does a round, then the next person does a round.
– After each partner completes a round, add 1 calorie to the bike.
Stimulus & Goals
– Partner interval-style workout.-
– Each interval in 2:00 or less.
– Strict toes-to-bars in 1-2 sets.
– Moderately dumbbell loading for unbroken dumbbell squat reps.
– Sprint on the bike; early rounds in :30-:45.
Strategy
– If you do not have a partner, perform a single round and rest for the amount of time it takes you to perform the round. Repeat this for 20 minutes.
– Breathe on the squats and prepare yourself for the bike.
Modifications
Strict toes-to-bars | Hanging strict leg raises, hanging strict knee raises, lying toes-to-kettlebell dumbbell
Dumbbell front squats | Load, reps, air squats
Echo bike | Calories, same calories on another machine
250810 (Time)
On a 15:00 clock:
75 burpees
– Every minute on the minute (including 0:00) complete 5 power snatches (55/75 lb)
In the remaining time:
Find a 1-rep power snatch
– Score is total time to complete the burpees and 1-rep snatch load.
Stimulus & Goals
– 6:00-10:00.
– Light power snatch load; 5 unbroken reps for at least the first 5 minutes.
– Heavy snatch effort to work on lifting a challenging load in a fatigued state while maintaining sound mechanics.
Strategy
– Don’t try to game this workout. After the first 5 power snatches, get as many burpees as possible in the remaining time. Continue this pattern until you have completed the 75 reps.
Modifications
Burpees | Reps, up-downs
Power snatches | Load, power cleans (overhead limitation), dumbbell snatches
Accessory – I (4 Rounds for weight)
4 sets:
Dumbbell farmers carry (100 ft)
20 weighted hip extensions
– Rest 1:00-2:00 between sets.
– Use two dumbbells or kettlebells and go as heavy as possible on the farmers carry.
– Use a single dumbbell or bumper plate to add load to the hip extensions. This weight should allow you to perform at least 10 unbroken reps.
Stretching (Checkmark)
1 set:
3:00 bike, row, or jog at an easy pace
1:00 cobra to downward dog