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BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
2 sets:
1:00 bike, row, or ski
10 alternating Spiderman stretches
10 alternating scorpion stretches
5 push-ups to down dog
10 alternating plank reach-throughs
3 sets:
10 sit-ups
1 shuttle run
1 set:
10 hanging knee raises
1 shuttle run
1 set:
10 knees-to-chest
1 shuttle run
2 sets:
6 knees-to-elbows
3 shuttle runs
– Rest :30-1:00 between sets.
– 1 shuttle run is 25 ft down/25 ft back.
– Use the first two sets to increase range of motion and get the blood flowing.
– As you move through the shuttle runs, practice your turnaround and your footwork.
– In the final two sets, use the knees-to-elbows variation you plan to use in the workout.
Warm-up (No Measure)
1 set:
3:00 row, bike, ski, or run
1 set:
:30 mountain climbers
5 inchworms + 1 push-up/rep
5 kettlebell windmills/arm
1 set:
:30 up-downs
:30 single-unders
10 single-arm kettlebell swings, right
10 single-arm kettlebell swings, left
1 set:
:30 lateral burpees over the kettlebell
:30 double-unders
20 kettlebell swings
2 sets:
:20 row
:20 double-unders
10 unbroken deadlifts
– Build in load.
– Rest 1:00 between sets.
– Row at a slow/moderate pace through the first 3 minutes to start getting warm.
– Use the kettlebell movements to warm up the posterior chain for the deadlifts.
– Focus on establishing a flat back with the kettlebell and driving through your heels.
– In the last two sets, increase the row pace and barbell loading to find your workout variations.
250726 (5 Rounds for reps)
5 rounds:
AMRAP 2:
10 shuttle runs
Max knees-to-elbows
– Rest 2:00 between rounds.
Stimulus & Goals
– 10+ knees-to-elbows/round.
– Maintain pacing across all 5 rounds.
Strategy
– As your hip flexors get tired, focus on leaning back more on your knees-to-elbows.
– Focus on staying low in the shuttle run turnarounds. Bend at the knees and hips as you plant your foot to change direction.
Modifications
Shuttle runs | Reps, machine substitutions
Knees-to-elbows | Knees-to-chest, hanging knee raises, lying leg raises
Shuttle run substitutions | 400/500-m C2 bike, 500/700-m Echo bike, 200/250-m row or ski
Strength III (5 Rounds for weight)
5 sets:
5 bench presses
5 weighted dips
– Build to your heaviest set of 5 in each movement. Rest as needed between sets.
– Use a spotter for this session if possible. If you are alone, do not push to failure and be smart about the loads you lift.
Accessory – I (4 Rounds for weight)
4 sets for load:
1:00 kettlebell front-rack hold
15 sumo stance good mornings
– Use the heaviest pair of kettlebells possible to perform the full 1-minute hold unbroken. This should be challenging, but manageable.
– Use an empty barbell on the first set of sumo stance good mornings. Then, add weight as long as the reps stay unbroken and snappy.
Stretching (Checkmark)
1 set:
200-m cooldown walk
1:00 Samson stretch/side
1:00 elevated pigeon stretch/side