BayWay CrossFit – CrossFit Compete
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