BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-30:00
Workout 1: Grace
40:00-60:00
Workout 2: 250807
70:00-85:00
Workout 3: Strength III
90:00-100:00
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:
5:00 slow run, bike, row, or ski
3 sets:
10 PVC pass throughs
10 PVC good mornings
10 PVC muscle snatches
10 PVC shoulder presses
1 set:
10 deadlifts (empty barbell)
10 clean pulls
10 muscle cleans
10 front squats
10 push jerks
3 sets:
5 clean and jerks
– Build in load.
– Use the first three sets to elevate your heart rate and limber up.
– Use the fourth set to practice moving through the clean and jerk. Don’t rush here; focus on hitting your positions.
– Increase loading on the final 3 sets and find your workout weight.
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Stimulus & Goals
– Classic CrossFit benchmark Grace.
– 2:00-7:00.
– Advanced athletes should push to finish sub-3:00.
– 3-5 unbroken reps at a time.
– Retest from 250220.
Strategy
– Come out of the gate with a large, but manageable, set; go for something that challenges your capacity but still leaves a few reps in the tank.
– Consider a set of 10, a short break, and then a set of 5. From here, you may choose to perform fast singles for the remainder of the workout.
– Remember to get your hands back on the bar. One more rep is one rep closer to the finish.
Modifications
Clean and jerks | Load, hang clean and jerks, hang clean and push presses, dumbbell clean and jerks
250807 (5 Rounds for weight)
EMOM 20:
Min 1: 8 alternating back-rack reverse lunges
Min 2: 5 box jumps
Min 3: 3 rope climbs (15/15 ft)
Min 4: rest
Stimulus & Goals
– Heavy day with a twist.
– :45-:50 of work per minute.
– Take the back-rack lunge barbell from a rack.
– Start at a challenging first working load; increase or decrease throughout the workout as needed.
– Challenging box jump height; step down from the box.
Strategy
– Make this workout as hard or as easy as you need to depending on recovery needs today.
Modifications
Back-rack reverse lunges | Load, box squats or back-rack low-box step-ups, dumbbell lunges, unweighted lunges.
Box jumps | Height or box step-ups
Rope climbs | Height, reps, pull-to-stands
Strength III (3 Rounds for weight)
3 sets:
12 close-grip bench presses
1:00 sandbag hold at the chest (100/150 lb)
– Increase the close-grip bench load as mechanics and strength allow. Use a weight that you can complete 12 reps in two sets or less.
– Use a challenging sandbag load that allows for unbrroken holds for the entire minute. If you don’t have a sandbag, use a d-ball, two kettlebells or dumbbells, or a barbell in the rack position.
– Do not push to failure unless you have a spotter. If you do not have a spotter, you can still perform the session, but leave some gas in the tank to avoid failure.
– Rest as needed between sets.
Stretching (Checkmark)
1 set:
1:00 foam roll upper back
1:00 foam roll calf/side