BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: Nasty Girls
45:00-65:00
Workout 2: Accessory – I
75:00-95:00
Workout 3: Skill I
100:00-110:00
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:
:10 jumping jacks, slow
:10 jumping jacks, moderate
:10 jumping jacks, fast
:30 alternating reverse lunges
:30 ring rows
1 set:
30 mountain climbers
10 air squats
10 deadlift shrugs
1 set:
30 mountain climbers
10 air squats
10 hang muscle cleans
1 set:
5 small kip swings + 5 big kips
1-3 strict ring pull-ups
3 kipping ring pull-ups + 3 chest-to-bar ring pull-ups
1-3 ring muscle-ups
2 sets:
10 air squats
1 ring muscle-up
5 hang power cleans
– Build to workout load.
– Increase the difficulty of the lunges and ring rows in the second set.
– Build to the ring muscle-up and perform at least 2 sets of practice reps, working on keeping the legs straight longer.
– If you do not have a ring muscle-up, perform low-ring transitions and increase the difficulty as needed.
– In the final two sets, increase the loading of the hang power cleans to find your workout weight.
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Stimulus & Goals
– Gymnastics and weightlifting triplet
– Moderate load, high skill.
– 9:00-13:00 for most; advanced athletes may go sub-9:00, and some intermediate athletes may take up to 15:00.
– Air squats in 2:00 or less.
– Muscle-ups in 1-3 sets.
– Hang power cleans in 1-3 sets.
– Compare to 231113.
Strategy
– Stay smooth and steady on the air squats with a pace that allows you to get to the rings and feel confident.
– Drop down and rest if needed to avoid failed muscle-ups.
– Try to go unbroken on the hang power cleans.
Modifications
Air squats | Reps, range of motion to a target
Ring muscle ups | Reps, low-ring transitions
Hang power cleans | Load, reps, dumbbell hang power cleans
Skill I (Checkmark)
10 sets:
Handstand walk (50 ft)
– Rest 1:00 between sets.
– Advanced athletes should try to complete all unbroken sets. If you fail an attempt, go back to the start.
– If 50 feet is too far, reduce the distance to accommodate your ability.
Accessory – I (Checkmark)
5 sets:
Sled pull (50/90 lb) (200 ft)
:30 sandbag hold at the chest (100/150 lb)
– Rest 2:00 between sets.
– Add weight to the sled and then use a rope to pull in a backpedal rather than an over-the-shoulder drag.
– Move as fast as possible on the sled push and pull.
– Use the heaviest bag possible for the sandbag hold. Make sure you can hold for the entire 30-second interval. This should be challenging.
Stretching (Checkmark)
Accumulate:
1:00 foam roll quad/leg
1:00 foam roll lats/arm