CrossFit Compete – Fri, Sep 19

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: Service Cup 4

40:00-55:00

Workout 2: CHAD1000X Training Week 2

65:00-80:00

Workout 3: Accessory – I

85:00-95:00

Stretching
Focus

– Macro: Classic Benchmarks

– Expect to see more classic CrossFit benchmarks.

– We will test Fran, Annie, and Cindy as CAP benchmarks.

Warm-up (No Measure)

2 sets:

1:00 bike, row, or ski

10 good mornings

10 front squats

10 push presses

1 set:

5 back squats

10 hanging knee raises

1:00 bike, row, or ski

5 back squats

10 toes-to-bars

1 set:

5 deadlift-shrugs

5 muscle cleans

5 hang power cleans

5 jerks

5 hang clean and jerks

2 sets:

2 hang clean and jerks

3 back squats

4 toes-to-bar

– Build in load to your workout load.
– Use an empty barbell or PVC pipe for the warm-up and clean and jerk work.

– Focus on fully extending your hips for all hang clean and jerks and cleans starting in the warm-up.

– Following the final two sets, spend 5-10 minutes before the workout building up in weight on your clean. However, do not max out in the warm-up; save your bullets.

Service Cup 4 (AMRAP – Rounds and Reps)

AMRAP 10:

5 hang clean and jerks (80/115 lb)

10 back squats

15 toes-to-bars

Then,

On a 5:00 clock:

Find a 1-rep max clean
Stimulus & Goals

– 120-240+ reps.

– Loading should be light to moderate.

– Aim to complete the hang clean and jerks and back squats unbroken.

– Perform the toes-to-bars in 3 sets or less.

– Aim to attempt at least 3 lifts within the 5-minute clock.

Strategy

– Manage their pace during the first part of the workout. You should still have enough left in the tank to make a few attempts at a heavy clean relative to your capacity. This may mean moving faster or slower in the first 10 minutes.

– Aim to attempt at least 3 lifts within the 5-minute clock.

Modifications

Hang clean and jerk | Load, dumbbell hang clean to overhead, hang clean (overhead limitation)

Back squat | Load, dumbbell goblet squats, air squat

Toes-to-bar | Reps, knees-to-chest, hanging knee raises, V-ups, sit-ups

Clean | Load, hang clean, dumbbell clean, deadlift (receiving limitation)

CHAD1000X Training Week 2 (Time)

For time:

150 weighted step-ups (35/45-lb rucksack)
– 10:00-15:00* Aim to maintain an average pace of at least 10 step-ups per minute.

– Use a box height and loading consistent with how you plan to tackle CHAD1000X on Nov. 11.

1) Beginner // No rucksack. You pick the height of the step-ups.

2) Intermediate // 20/30-lb rucksack. You pick the height of the step-ups.

3) Rx’d // 35/45-lb rucksack. Use a 20-inch box for step-ups.

Accessory – I (4 Rounds for time)

4 sets for load:

1:00 kettlebell front-rack hold

15 sumo-stance good mornings
– Use the heaviest pair of kettlebells possible to perform the entire 1-minute hold unbroken. This should be challenging but manageable.

– Use an empty barbell on the first set of sumo stance good mornings. Then, add weight as long as the reps stay unbroken and snappy.

Stretching (Checkmark)

2 sets:

:30 lacrosse ball chest mash/side

:30 doorway pec stretch/side