BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: Fight Gone Bad!
50:00-70:00
Workout 2: 250817ish
80:00-95:00
Workout 3: Skill I
100:00-110:00
Stretching
Focus
– Macro: Olympic lifting (lighter weight and larger sets)
– Expect to see more workouts that encourage you to hang on to the barbell for larger unbroken sets.
Include barbell cycling.
– We will also test a Grace, Open Test 18.1, Andi, and Fight Gone Bad as CAP benchmarks.
Warm-up (No Measure)
2 sets:
1:00 row
8 inchworm push-ups
12 alternating box step-ups
16 air squats
2 sets:
1:00 row
10 strict presses (35/45 lb)
10 sumo deadlift high pulls
10 box jumps
10 wall-ball shots
10 sumo deadlift high pulls (55/75 lb)
10 push presses (55/75 lb)
– Use the first 2 sets to get the hips and shoulders mobile. Take your time during each movement and focus on increasing range of motion during each rep.
– Start the row at a light pace, and pick it up throughout the warm-up. By the final row, you should be near workout speed.
– Use the strict presses and sumo deadlift high pulls to get your body accustomed to the movements in the workout. Go slow and focus on nailing proper positions for each lift.
– Don’t rebound the box jumps during the warm-up. You can do a practice set rebounding 5-10 reps afterward if needed.
– Choose a light enough load that won’t require a warm-up set.
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
Stimulus & Goals
– 15-25 reps for each movement.
– High-rep, lightweight conditioning workout.
– Push the pace on the row or pace based on fatigue level.
– Athletes can achieve 30-50 reps on the box jumps and push presses.
– Maintain full range of motion despite the volume and fast pace.
– Classic CrossFit benchmark workout.
– August CAP benchmark.
– Compare to 250424.
Strategy
– Have an idea of which movements are your best and which movements you should pace before the workout.
– Push the pace through your strong movements and try to get as many reps as possible; try to move for the entire minute.
– During your pace movements, accumulate good reps, while recovering and preparing for the next movement. Transition to the next movement at the 50-second mark.
Modifications
Wall-ball shots | Load, height, dumbbell push presses or front squats
Push presses | Load, dumbbell push presses
Box jumps | Height, jumps over a line, box step-ups
Sumo deadlift high pulls | Load, kettlebell or dumbbell options
Row | Any machine
250817ish (Distance)
On a 20:00 clock:
Machine of choice for distance
– Starting at :00 and again every 2:00, perform 10 burpees.
Stimulus & Goals
– 3,000+ meters.
– Quick transitions for sprint efforts.
Strategy
– Push the pace as you are able on the machine.
– If possible, choose a machine that is not your favorite.
Modifications
Burpee | Reps, up-downs
Skill I (Checkmark)
3 sets:
:20 ring plank hold (right arm)
:20 ring plank hold (left arm)
:20 L-sit hold
10 strict toes-to-bars
– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).
– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
– To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.
Stretching (Checkmark)
Accumulate:
1:00 foam roll quad/leg
1:00 foam roll lats/arm