BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-30:00
Workout 1: 250505
40:00-60:00
Workout 2: Strength III
70:00-90:00
Workout 3: Accessory – I
95:00-105:00
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:
1:00 row (easy pace)
10 scorpion stretches (slow)
10 table tops (slow)
:20 sit and reach (middle)
:20 sit and reach (left leg)
:20 sit and reach (right leg)
1 set:
1:00 row (easy pace)
10 weighted med-ball sit-ups with straight legs
10 hanging knee raises
20 alternating reverse lunges
1 set:
1:00 row (moderate pace)
10 up-downs
10 knees-to-armpits
10 up-downs
1 set:
1:00 row (workout pace)
10 up-downs
10 toes-to-bars
10 up-downs
– Dial in scaling options if needed and/or use the movements as a way to warm up for the Rx’d workout.
– Athletes who plan on rowing the Rx’d calories should be able to complete at least 12/18 calories per minute.
250505 (Time)
For time:
20/25-16/20-12/15-8/10-4/5
Calorie row
20-16-12-8-4
Toes-to-bars
Stimulus & Goals
– Sub-10:00 for most athletes.
– Close to a 1:1 balanced time split between rowing and toes-to-bars.
– Descending rep scheme to allow for high intensity as the workout progresses.
Strategy
– Aim to perform all unbroken toes-to-bar sets.
– Consider a bend-to-extend technique on the toes-to-bar. Tuck the knees to the chest, then extend the legs to touch the bar. This method puts less fatigue on the hips and can help with maintaining a high output on the rower.
Modifications
Row | Calories, substitutions
Toes-to-bars | Reps, knees-to-armpits, hanging knee raises, V-ups
Weighted Pull-ups (Strength III
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.)
– Increase loading across as many sets as possible or perform the same weight for multiple sets.
– Use a dumbbell, a medicine ball, a vest, or a weight belt to add weight to the pull-ups.
– If you are not able to perform a strict pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
Accessory – I (10 Rounds for time)
Every 2:00 for 10 sets:
50-meter sled sprint
– Focus on moving the sled as fast as possible through the entire 50-meter effort.
– Add as much weight to the sled as you want as long as you can maintain a jog.
Stretching (Checkmark)
1 set:
1:00 scorpion stretch/side
1:00 child’s pose stretch