BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: 250825
50:00-70:00
Workout 2: Stamina I
80:00-100:00
Workout 3: Skill I
105:00-115:00
Stretching
Focus
– Macro: Olympic lifting (lighter weight and larger sets)
– Expect to see more workouts that encourage you to hang on to the barbell for larger unbroken sets.
Include barbell cycling.
– We will also test a Grace, Open Test 18.1, Andi, and Fight Gone Bad as CAP benchmarks.
Warm-up (No Measure)
1 set:
2:00 row or ski
1 set:
10 alternating Spiderman stretches
5 wall-facing squats
10 PVC pass-throughs
5 wall-facing squats
10 PVC behind-the-neck snatch grip presses
5 wall-facing squats
10 PVC around-the-worlds
2 sets:
5 snatch deadlifts to mid-thigh
5 snatch pulls
5 muscle snatches
5 overhead squats
5 hang snatches
5 snatches
1 set:
5 snatches at 20%
5 snatches at 30%
5 snatches at 40%
5 snatches at 50%
– Use the first two sets to increase range of motion and elevate the heart rate.
– Use an empty barbell or training bar in the middle two sets to dial in your technique and bar path. Do not rush this portion of the warm-up.
– In the last set, increase your snatch load to find your first working weight.
Snatch (Weightlifting Variable Reps & Sets)
– Each set must be touch-and-go reps.
Stimulus & Goals
– Lifting day aligned with Aug. focus.
– Touch-and-go sets.
– Start at a moderate weight and build in load each set.
– Lift once every 4:00.
– Snatches may be completed as a squat or power variation.
– Compare to 230616.
Strategy
– Find a weight in each set that feels manageable at the start but takes all your focus to finish.
– Any failed set still counts; move on to the next set. The loading should be taxing enough that you don’t have time or energy to reattempt the weight within the 4-minute window.
– Perform a power or squat snatch. The loading may allow you to perform some of the set with a power variation, and then you may have to switch to a squat in order to finish.
– Start around 60-70% of your best snatch.
– As you move through each set, add a little bit of weight to as many of the sets as possible. If you perform the same weight for multiple sets, this is ok.
Modifications
Snatch | Load, hang snatch, power clean, hang power clean, snatch grip deadlift
Stamina I (20 Rounds for distance)
20 sets for distance:
:40 standing bike
:20 seated bike
– Grind it out on the standing bike. Then, get in the saddle and try to push the pace for the remaining time.
– Push for 6,000 meters or more.
Skill I (Weight)
EMOM 8:
2 dumbbell overhead squats/arm
Rest 1:00
EMOM 8:
1 dumbbell Turkish get-ups/arm
Stimulus & Goals
– Use this session to practice complex skills and difficult positions in a low-intensity environment.
– Prioritize sound positioning over heavy loading.
Strategy
– Focus on pressing up on the dumbbell and keeping it over the body during the dumbbell overhead squats. This may require you to rotate your body towards the overhead dumbbell. You may also have to pull back and open up the shoulder a little more to keep it over your body.
– Focus on keeping your arm locked out the entire time and keeping the dumbbell over your body during the dumbbell Turkish get-ups. The further the object gets away from the body, the more difficult the movement will be.
Modifications: Adjust the load to something that allows you to focus on the technique of each movement. Once you have dialed in the technique, then increase the load.
Stretching (Checkmark)
1 set:
200-meter recovery walk
1:00 couch stretch/leg