CrossFit Compete – Mon, May 19

BayWay CrossFit – CrossFit Compete

View Public Whiteboard

Workout Order Notes (No Measure)

0:00-20:00

Warm-up

25:00-50:00

Workout 1: Strength I

60:00-75:00

Workout 2: 250519

85:00-100:00

Workout 3: Skill I

105:00-115:00

Stretching
Focus

– Macro: Murph Prep

– Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with movements like running, pull-ups, push-ups, and squats (not always together).

– We will also test Cindy as a CAP benchmark.

Warm-up (No Measure)

1 set:

3:00 run, row, bike, or ski

2 sets:

:20 jumping jacks

10 alternating Cossack squats

:20 mountain climbers

10 counterbalance squats

1 set:

10 snatch deadlifts

10 snatch deadlifts to mid-thigh

10 snatch deadlift and shrugs

10 muscle snatches

10 overhead squats

10 hang squat snatches

10 squat snatches

3 sets:

3 snatches

– Build to workout load.
– Use the first three sets to move through full range of motion and elevate your heart rate.

– Focus on technique with an empty barbell in the fourth set using the movement that you will perform in workout one.

– After finishing the empty barbell work, take a few minutes to build up to your starting workout weight.

Snatch (Strength I
Snatch
Wave 1:
70% x 3
75% x 2
80% x 1

Wave 2:
75% x 3
80% x 2
80% x 1

Wave 3:
80% x 3
85% x 2
90% x 1)

– Welcome to week one of the next 2025 Strength 1 lifting cycle. The next four weeks will be dedicated to the snatch (power or squat), following the same wave-loading template used for the clean and jerk in our previous cycle. Week five will be a deload week, and then in week six, we will test our 1-rep snatch.

– Use a recent max or heavy single for the percentages.

– If a set calls for more than a single rep, it is meant to be completed as unbroken (touch-and-go) reps.

– Rest as needed between percentages and waves.

250519 (AMRAP – Rounds and Reps)

AMRAP 15:

100-meter single-dumbbell suitcase carry (35/50 lb)

20-calorie bike

30 alternating dumbbell hang snatches
Stimulus & Goals

– 3+ rounds.

– Suitcase carries in :90 or less.

– Bike in 2:00 or less.

– Dumbbell snatches in :45 or less and no more than 3 sets.

Strategy

– Push the pace on the suitcase carry, but also plan to use this as a place to catch your breath if needed.

– Stay consistent on the bike.

– Try to stay unbroken throughout the dumbbell snatches for as many sets as possible.

Modifications

Single-dumbbell suitcase carry | Load

Bike | Row, ski

Dumbbell hang snatches | Load, reps

Skill I (Checkmark)

3 sets:

10 skin-the-cats (on rings)

:30 plank hold (on hands)

10 strict pull-ups

: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.

– Scale the strict pull-ups by reducing the reps, using a band for assistance, or performing ring rows.

Stretching (Checkmark)

2 sets:

:30 double-forearm stretch

1:00 seated pike stretch