BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250523
45:00-55:00
Workout 2: Accessory – I
75:00-95:00
Workout 3: Stamina I
100:00-110:00
Stretching
Focus
– Macro: Murph Prep
– Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with movements like running, pull-ups, push-ups, and squats (not always together).
– We will also test Cindy as a CAP benchmark.
Warm-up (No Measure)
2 sets:
1:00 bike, row, or ski
10 good mornings
10 box step-ups
10 push presses
1 set:
5 deadlift-shrugs
5 muscle cleans
5 tall cleans
5 power cleans
5 push jerks
5 box jump-overs
Every 1:30 x 3 sets:
2 power cleans
2 push jerks
2 box jump-overs
– Build in load to your first working set.
– Use an empty barbell for the first three sets.
– Focus on fully extending your hips in both the power cleans and push jerks, starting in the warm-up.
– During the EMOM, build up to the weight you will use in the workout.
250523 (Time)
15-12-9-6-3 reps for time:
Power cleans (75/115 lb)
Push jerks
Box jump-overs (20/24 in)
Stimulus & Goals
– 7:00-14:00.
– Light-to-moderate power cleans and push jerks each in no more than 2 sets to start and unbroken by the third round (set of 9).
– First round in 3:00 or less.
Strategy
– Manage your reps on the power cleans in an attempt to perform bigger sets on the push jerks. If necessary, perform a few singles with a little rest between reps. Then go unbroken on the push jerks.
– Breathe on the box jump-overs and prepare yourself to get back to the barbell.
Modifications
Power cleans | Load, reps, dumbbell options
Push jerks- | Load, reps, push presses, dumbbell options
Box jump-overs- | Reps, height, box step-overs, box step-ups
Power Clean (Accessory – I
EMOM 10:
3 touch-and-go power cleans)
– Use this session to work on barbell cycling.
– Increase loading across the ten sets of 3 unbroken reps.
– Do not increase load if the repetitions are sloppy (i.e. early arm bend, lack of hip extension, pausing at the hips on the return, etc.).
Stamina I (Time)
3 rounds for time:
300-meter run
:30 rest
200-meter run
1:00 rest
100-meter run
1:30 rest
– 15:00-20:00 (including rest).
– Go all out on all intervals; this workout will be very challenging if you hit each interval as hard as possible.
– Give yourself time ranges for each distance. For example, plan to finish the 300-meter distance with a :50-1:10 window.
– Try to perform this workout with a buddy or a group for more of a push to keep driving forward.
Modifications
Run | 600/750, 400/500, 200/250-m C2, assault, or Echo bike; 300, 200, 100-m row
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/side
1:00 foam roll calves/side