BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250802
45:00-65:00
Workout 2: Sled Work
75:00-95:00
Workout 3: Accessory – 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)
1 set:
3:00 row, bike, or ski
1 set:
10 up-downs
10 reverse lunges
10 scap shrugs on the pull-up bar
1 set:
:30 plank hold
10 burpees
10 box step-ups
10 kip swings
2 sets:
10 sit-ups
8 box jumps (20/24 in)
6 chest-to-bar pull-ups
– Rest 1:00 between sets.
– Use the first three sets to increase range of motion and elevate your heart rate.
– Use the final three sets to practice the movements you plan to perform in the workout.
250802 (Time)
5 rounds for time of:
20 sit-ups
15 box jumps (20/24 in)
10 chest-to-bar pull-ups
Stimulus & Goals
– 9:00-15:00.
– Sit-ups in :40-1:10.
– Chest-to-bar pull-ups in 1-2 sets and :45 or less.
– Burpee box jumps in :30-1:15.
Strategy
– Use this effort to work on chest-to-bar pull-up stamina. Adjust your pace on the sit-ups and box jumps to maintain bigger sets on the pull-up bar.
Modifications
Sit-ups | Reps, foot-anchored sit-ups, alternating plank shoulder taps
Chest-to-bar pull-ups | Reps, chin-over bar pull-ups, ring rows
Box jumps | Box height, reps, box step-ups
Sled Work (Time)
For time:
400-meter sled drag (25/45 lb)
400-meter sled push
– Plan for this workout to take around 20 minutes.
– As you face the sled, grab an attached rope or ring strap and walk backward to accumulate 400 meters.
– The weight should allow for a smooth, steady pace across the entire 400 meters for both movements. You may have to stop 2-3 times, but go unbroken if you can!
Accessory – I (5 Rounds for weight)
5 sets:
5 handstand push-up negatives
5 single-arm dumbbell seated strict presses/arm
:30 max handstand push-ups
– Rest 2:00 between sets.
– Maintain no less than a 2 count on the descent of the negative. Do not let your head crash to the floor.
– Use a dumbbell strict press load that allows you to complete all 5 reps on each arm unbroken.
– You may perform strict or kipping handstand push-ups. If you are capable of performing 15 unbroken kipping reps, perform strict reps to work on the skill.
– Rest 10 seconds or less between exercises.
Stretching (Checkmark)
2 sets:
:45 cobra stretch
:45 child’s pose