BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: 250630
50:00-70:00
Workout 2: Strength I
80:00-100:00
Workout 3: Row Dip
105:00-115:00
Stretching
Focus
Macro: Lifting Heavy
– Expect to see heavy loading and opportunities to lift heavier relative to your capacity.
– We will also test a 1-rep-max deadlift, Diane, and Linda as CAP benchmarks.
Warm-up (No Measure)
3 sets:
20 jumping jacks
10 leg swings/leg
20 walking lunges
15 banded side steps (moving right)
15 banded side steps (moving left)
100-meter jog
5 sets:
1-3 back squats
– Rest as needed between sets.
– Build in load.
– Increase speed and range of motion throughout the first 3 sets.
– In the final 5 sets, perform the movement you plan to use in the workout, and build up to the weight for your first set.
Back Squat (For load:
3-3-3-3-3-3-3)
Stimulus & Goals
– Build to a 3-rep-max back squat for most athletes.
– Beginner athletes will perform light sets of 5 to establish sound mechanics with consistency.
– All sets at 75% of 1-rep max or heavier for most athletes.
– Rest 3:00 between sets.
Compare to 250414 and 241101.
Strategy
– Look back at your previous heavy back squats to help you navigate today’s effort.
Modifications
Back squat| Load, range of motion, increased reps, and decreased weight
Clean Pull (6 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
– All hang reps start from above the knees.
2 drop sets:
1 complex at 95%
1 complex at 90%)
– Welcome to the in-between-cycles week of our Strength program. USe this week’s strength sessions to recover, realign, and prepare for the next cycle starting July 7.
– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank rather than going as heavy as possible.
– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
– Rest 3:00 between sets.
Row Dip (Checkmark)
EMOM 20:
Min. 1 | 1:00 calorie row
Min. 2 | :30 ring dips
-f Score is total reps and calories.
Stimulus & Goals
– 9/12+ calories in each set.
– Maintain 3+ unbroken reps on the ring dips.
– Complementary movements for maximum intensity.
Strategy
– Give 95% effort on the rower for as long as you can. Expect to start strong and drop off, but hang on for as long as possible.
– Sit tall on the rower and don’t forget to breathe. Hunching over will make it harder to catch your breath.
– Don’t push to failure on the ring dips. Come off the rings 2-3 reps before failure. If you hit failure too soon, it will be very difficult to complete more than one set within the 30-second intervals.
Modifications
Row | Bike, ski, run
Ring dips | Banded ring dips, foot-assisted ring dips, bench/box dips, push-ups
Stretching (Checkmark)
Accumulate:
1:00 standing pike stretch (feet narrow)
1:00 standing pike stretch (feet wide)