BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: Rankel
50:00-70:00
Workout 2: Strength II
80:00-90:00
Workout 3: Accessory – I
95:00-105:00
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:
50 mountain climbers
10 Kang squats
10 Cossack squats
10 scorpions
10 leg swings/leg
200-meter run
1 set:
50 mountain climbers
10 Samson stretches
10 plate counterbalance squats
10 burpees
10 deadlifts
10 single-arm Russian kettlebell swings/arm
5 sets:
3 deadlifts
3 burpee pull-ups
3 kettlebell swings
– Build to workout load.
– Use workout variations.
– Use the first two sets to move through full range of motion and elevate your heart rate without any load.
– Use an empty barbell in the second set to begin to prepare for the deadlifts. Use a lighter kettlebell for the single-arm swings.
– Use the final five sets to practice your burpee pull-ups (or variation), use your kettlebell workout weight, and increase your deadlift loading.
Rankel (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
6 Deadlifts (225/155 lb)
7 Burpee Pull-Ups
10 Kettlebell Swings (2/1.5 pood)
200 meter Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here
Stimulus & Goals
– 4+ rounds; 7+ for advanced athletes.
– All rounds in 5:00 or less.
– Movement redundancy.
– Moderately heavy deadlifts and kettlebell swings; unbroken sets of each.
– Burpee pull-ups in under 1:15.
– All run efforts in under 1:30; fatigue from the other movements will impact the run significantly.
– Athletes can attempt today’s Hero workout Rx’d even if they will not achieve the intended stimulus as long as they can maintain sound mechanics.
– Hero workout in honor of U.S. Marine Corps Sgt. John Rankel.
Strategy
– Move at a smooth and steady pace today. The challenge lies in maintaining a sustainable pace across the 20 minutes.
– If necessary, use the run as a way to prepare yourself for the next set.
Modifications
Deadlifts | Load, reps, range of motion
Burpee pull-ups | Burpee jumping pull-ups, up-down jumping pull-ups, burpee or up-downs + ring rows
Kettlebell swings | Load, reps, range of motion
Run | Distance, 400/500-m C2 bike, 500/750-m Echo bike, 200/250-m row or ski
Bench Press (5 sets for load:
10 close-grip bench presses)
– Welcome to the in-between-cycles week of our Strength program. Use this week’s session to recover, realign, and prepare for the next cycle starting July 7.
– Rest as needed and build to your heaviest set of 10.
– Use a spotter for this session if possible. If you are alone, be sure not to push to failure and be smart about the load you choose.
Accessory – I (Checkmark)
3 sets:
25 GHD sit-ups
:30 side plank hold/side
– Move through this for completion/quality versus speed.
– Focus on extending your knees to initiate the sit-up. Scale range of motion as needed.
– Perform side planks from the elbow. Bend the knees to scale as needed.
Stretching (Checkmark)
1 set:
1:00 banded good mornings
1:00 cat-cow
:30 doorway pec stretch/side