CrossFit Compete – Mon, May 26

BayWay CrossFit – CrossFit Compete

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Workout Order Notes (No Measure)

0:00-15:00

Warm-up

20:00-70:00

Workout 1: Murph

80:00-100:00

Workout 2: Accessory – 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)

2 sets:

10 alternating Spiderman stretches

10 banded good mornings

10 ATY raises

1 set:

20 jumping jacks

10 up-downs

10 ring rows

10 Kang squats

200-meter jog

1 set:

20 jumping jacks

10 push-ups

10 jumping pull-ups

20 alternating jumping lunges

200-meter run

1 set:

20 jumping jacks

10 hand-release push-ups

10 pull-ups

10 air squats

200-meter run
– If you are wearing a vest for the workout, use it for 1-2 warm-up sets.

– Use small plates or dumbbells for the ATY raises.

– If needed, perform a few extra reps of anything you wish after finishing the warm-up as written.

– Use this time to determine how you will break up the gymnastics movements, if at all.

Accessory – I (Checkmark)

10 sets:

Sled push (75 ft) (50/90 lb)

Sled pull (75 ft)

1:00 rest
– Add the suggested weight to the sled with a rope attached. Keep the rope on the sled while you push and then pull the sled. The pull should be a backpedal, not an over-the-shoulder drag.

– Move as fast as possible on the sled push and pull.

Stretching (Checkmark)

1 set:

1:00 scorpion stretch/side

1:00 banded overhead external rotation stretch/side

1:00 couch stretch/side