CrossFit Compete – Sat, Jun 14

BayWay CrossFit – CrossFit Compete

View Public Whiteboard

Workout Order Notes (No Measure)

0:00-15:00

Warm-up

20:00-40:00

Workout 1: 250614

50:00-70:00

Workout 2: Strength II

80:00-95:00

Workout 3: Accessory – I

100:00-110:00

Stretching

Warm-up (Checkmark)

1 set:

400-meter jog

50 mountain climbers

10 Kang squats (unloaded)

10 Cossack squats

10 scorpions

10 leg swings/leg

1 set:

50 mountain climbers

10 alternating Samson stretches

10 ring rows

:30 plank hold

10 kettlebell deadlifts

10 sit-ups

10 pull-to-stands

10 single-arm Russian kettlebell swings/arm

2 sets:

1 rope climb

100-meter run

5 AbMat sit-ups

5 kettlebell swings

– Rest 1:00 between sets.

– Use workout variations.
* Use the first two sets to move your body through full range of motion and elevate your heart rate.

* Use the final two sets to practice your rope climb and find your kettlebell workout load.

250614 (AMRAP – Rounds and Reps)

AMRAP 20:

2 rope climbs (15/15 ft)

100-meter run

20 AbMat sit-ups

100-meter run

20 kettlebell swings (35/53 lb)
Stimulus & Goals

* 4-6+ rounds.

* Each round in 5:00 or less.

* Kettlebell swings in 2 sets or less.

Strategy

* Run at a pace that allows you to move quickly through the other three movements.

* Focus on your leg drive during the kettlebell swings and try to let your grip recover.

* On each rope climb, focus on establishing your hook before pulling to avoid burning out your arms.

Modifications

Rope climbs | Reps, height, pull-to-stands

Run | Substitutions

AbMat sit-ups | Reps, feet-anchored sit-ups, plank holds

Kettlebell swings | Load, reps, range of motion

Run substitutions | 200/150-m C2 bike, 250/300-m Echo bike, 100/150-m row or ski

Front Squat (Front squat
2-2-2-2-2+)

* Welcome to week four of the next 2025 Strength 2 lifting cycle, where we’ve shifted from the shoulder press to the front squat.

* Use the same load for sets 4 and 5, but go for more than 2 reps in that final set without pushing to failure.

* Rest as needed between sets.

* Consider reducing the load in this effort based on your involvement in the Community Cup.

Accessory – I (AMRAP – Reps)

EMOM 12:

Minute 1 | 1:00 double-unders (heavy rope)

Minute 2 | 1:00 ski
* Score is your total double-unders and calories.

* Use a heavy rope if available.

* Consistent pacing and reps.

* Pick a maintainable ski pace that is just faster than a recovery pace. Avoid skiing so fast that you cause significant fatigue for the double-unders. Shoot to maintain a similar score across all rounds vs. starting with a high rep count and then dropping off.

Modifications

Double-unders | Attempts, single-unders

Ski*| Row or bike

Stretching (No Measure)

2 sets:

:30 cobra stretch

:30 elbow-to-instep/side