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BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: Nancy
50:00-70:00
Workout 2: Skill I
80:00-90:00
Workout 3: Accessory – I
95:00-105:00
Stretching
Focus
Macro: High Skill
– Expect to see more workouts with higher-skill gymnastics and weightlifting (i.e. squat snatch, muscle-ups, handstand walks, etc.).
– We will also test a 1-rep-max snatch and Nancy as CAP benchmarks.
Warm-up (No Measure)
1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jumping jacks
1 set:
10 single-leg toe touches/leg
20 alternating reverse lunges
:30 mountain climbers
1 set:
10 unweighted good mornings
20 overhead walking lunges (empty barbell)
:30 up-downs
2 set:
200-meter run
10 overhead squats
– Build to workout load.
– Use the first three sets to increase your range of motion and elevate your heart rate.
– Use the final two sets to dial in your running pace and loading for the overhead squats.
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Stimulus & Goals
– 10:00-18:00; 12:00-16:00 for most athletes.
– Light overhead squat loading for sets of 5+ and no missed reps.
– Fast but consistent pace on the run efforts.
– Classic CrossFit + CAP benchmark; retest from 250303.
Strategy
– Try to go unbroken on the overhead squats and push the pace to go a little faster than you want to on each run.
– Plan to consistently squat snatch the first rep, but note that a missed rep can be costly in terms of time.
Modifications
Run | Distance, substitutions
Overhead squat | Load, front squats (upper body limitation), overhead lunges (lower body limitation)
Run substitutions | 800/1,000-m C2 bike, 900/1,250-m Echo bike, 400/500-m row or ski
Skill I (No Measure)
3 sets:
10 skin-the-cats (on rings)
:30 plank hold (on hands)
4 kettlebell Turkish get-ups/arm
:30 plank hold (on forearms)
– Rest 2:00-3:00 between sets.
– Watch the skin-the-cat progression if you are unfamiliar with the movement.
*-Use a load for the Turkish get-ups that allows you to perform 4 unbroken reps before resting.
Accessory – I (Checkmark)
Accumulate:
3:00 L-sit hold
– Perform the L-sit supported on a pair of parallettes, hanging from a pull-up bar, or using any variation that allows you to get yourself off the ground.
– Your chosen variation should allow you to hold the L-sit for at least 10 seconds at a time and no longer than 40 seconds. Use the same variation for the entire 3 minutes.
– Rest as needed, but pick up where you left off until you accumulate 3 minutes of work.
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/arm