CrossFit Compete – Fri, Jul 11

BayWay CrossFit – CrossFit Compete

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Workout Order Notes (No Measure)

0:00-15:00

Warm-up

20:00-30:00

Workout 1: 250711

40:00-60:00

Workout 2: Strength II

70:00-85:00

Workout 3: Bike Conditioning

90:00-100:00

Stretching
Focus

– Macro: High Skill

– Expect to see more workouts with higher-skill gymnastics and weightlifting (i.e. squat snatch, muscle-ups, handstand walks, etc.).

– We will also test a 1-rep-max snatch and Nancy as CAP benchmarks.

Warm-up (No Measure)

2 sets:

:10 jumping jacks, slow

:10 jumping jacks, moderate

:10 jumping jacks, fast

:30 alternating back-step lunges

:30 ring rows

1 set:

30 mountain climbers

10 air squats

10 box step-ups

:30 plank hold

1 set:

30 mountain climbers

10 box jumps

10 air squats

1 set:

5 small kip swings + 5 big kips

1-3 strict ring pull-ups

3 kipping ring pull-ups + 3 chest-to-bar ring pull-ups

1-3 ring muscle-ups

2 sets:

3 box jump-overs

1-2 ring muscle-ups

– rest :30-1:00 between sets.
– Increase the difficulty of the lunges and ring rows in the second set.

– Build to the ring muscle-up and perform at least 2 sets of practice reps, working on keeping the legs straight longer.

– If you do not have a ring muscle-up, perform low-ring transitions and increase the difficulty as needed.

250711 (Time)

7 rounds for time:

5 box jump-overs (24/30 in)

3 ring muscle-ups
Stimulus & Goals

– 7:00-11:00; sub-5:00 for advanced athletes.

– High-skill gymnastics movement paired with high box jump overs.

– Minimal interference from the jumps should allow for unbroken sets of muscle-ups for at least the first few rounds.

Strategy

– Breathe on the box jump-overs and move at a pace that allows you to maintain unbroken muscle-ups.

– If necessary, rest before jumping up on the rings. Waiting another 10 seconds to ensure unbroken reps will make a huge difference.

Modifications

Box jump-overs | Box height, step-overs, step-ups

Ring muscle-ups | Reps, low-ring muscle-up transitions

Deadlift (5-5-5-5-5+)

– Welcome to week one of the next 2025 Strength 2 lifting cycle. The next four weeks will be dedicated to the deadlift following a progressive-loading template with decreasing reps and increasing loads. Week five will be a deload week, and then in week six, we will test our 1-rep deadlift.

– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.

– Rest as needed between sets.

Bike Conditioning (12 Rounds for calories)

12 rounds for calories:

:30 bike

:30 rest
Stimulus & Goals

– 8-10+ calories per round.

– Built-in rest allows you to hit the :30 of work hard every round.

– Test redline.

Strategy

– Expect some fall-off in the final rounds, but try to keep pushing all the way through.

– Test your capacity and push that red line.

– Make the most of recovery time, using the 30 seconds of rest to slow your heart rate and control your breathing.

Modifications

Bike | Row or ski for calories

Stretching (Checkmark)

1 set:

1:00 foam roll calf/leg

1:00 lat stretch/side