BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250627
45:00-55:00
Workout 2: Accessory – I
65:00-75:00
Workout 3: Accessory – II
80:00-90:00
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 round:
:20 single-unders
:10 rest
:20 single-under jog in place
:20 single-unders, forward and back
:10 rest
:20 single-unders, side to side
:10 rest
:20 single-unders, left leg
:10 rest
:20 single-unders, right leg
3 sets:
:10 double-unders, double-under attempts, triple-under attempts
2 rounds:
:15 hollow hold
15 banded good mornings
15 band pull-aparts
:15 hollow hold
:15 bar hang
10 air squats
16 alternating Spiderman twists
– Start slow on the jump rope work and gradually pick up the pace as you progress towards double-unders.
* Use the dynamic mobility to move through full range of motion and prepare for the jumping and core work in today’s session.
250627 (AMRAP – Rounds and Reps)
AMRAP 15:
100-meter dumbbell suitcase carry (35/50 lb)
20 box jumps (20/24 in)
20 single-arm dumbbell push presses
– Use one dumbbell.
– Step down from the box.
– Switch hands as needed on the suitcase carries and push presses.
Stimulus & Goals
– 3+ rounds.
– Suitcase carries in 1:30 or less.
– Box jumps in 2:00 or less.
– Dumbbell push presses in 1:30 or less and 1-2 sets.
Strategy
– Move as quickly as you can on the suitcase carries, even jogging a little if possible.
– Cycle the box jumps as quickly as possible to make up for time in this workout; step down from the box.
– Choose a dumbbell push press load heavy enough to provide a challenge, but not so heavy that you need frequent or lengthy rest breaks.
Modifications
Dumbbell suitcase carry| Load, distance
Box jumps | Reps, height, step-ups
Single-arm dumbbell push presses | Load, reps
Accessory – I (Checkmark)
8 rounds:
:40 side-plank hold
:20 rest
– Alternate sides each round.
Immediately followed by:
8 rounds:
:40 hollow rock
:20 rest
– These back-to-back Tabata intervals consist of 20 seconds of work followed by 10 seconds of rest, repeated for 8 rounds.
– Complete all 8 rounds of the side plank before moving to the hollow-rock.
Modifications
Side-plank hold | Time, from the knees
Hollow-rock | Time, bend one or both legs
Accessory – II (AMRAP – Reps)
AMRAP 10:
Rope climbs (15/15 ft)
– 10-20+ reps.
– The goal here is to work your rope climbs while your grip is fatigued from the suitcase carry earlier in the day.
– Efficient footwork is the key to success.
Modifications
**Rope climb** | Time, height, pull to stands
Stretching (Checkmark)
1 set:
1:00 reach, roll, and lifts
1:00 double-forearm stretch