CrossFit Compete – Sat, Jun 28

BayWay CrossFit – CrossFit Compete

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Workout Order Notes (No Measure)

0:00-15:00

Warm-up

20:00-35:00

Workout 1: 250628

45:00-65:00

Workout 2: Strength II

75:00-95:00

Workout 3: Run Intervals

100:00-110:00

Stretching
Focus

-Macro: Lifting Heavy

– Expect to see heavy loading and opportunities to lift heavier relative to your capacity.

– We will also test a 1-rep-max deadlift, Diane, and Linda as CAP benchmarks.

Warm-up (No Measure)

2 sets:

2:00 jog, row, bike, or ski

10 PVC pass-throughs

10 PVC sumo stance good mornings

10 PVC behind-the-neck snatch grip presses

5 elbow-to-insteps/leg

5 up-downs
– Use this time to break a sweat and move through full range of motion.

– Use the first set to begin to get the blood flowing as you prep your shoulders and hips for today’s session.

– Pick up the pace on the second run, row, bike, or ski.

– Feel free to perform burpees in place of the second set of up-downs if you’re feeling up for it.

250628 (Time)

5 rounds for time:

15 hang power snatches (65/95 lb)

15 bar-facing burpees
Stimulus & Goals

– 7:00-12:00.

– Hang power snatches in :45-:60 and sets of 5+; light-to-moderate loading.

– Bar-facing burpees in :45-1:15; continuous movement.

Strategy

– Use this workout as an opportunity to build hang power snatch cycling efficiency.

– Move as quickly as you can through the bar-facing burpees while still being able to get right back on the bar for a large set of hang power snatches each round.

Modifications

Hang power snatches | Load, reps, hang power cleans, dumbbell hang snatches

Bar-facing burpees | Reps, step over the bar, bar-facing up-downs, up-downs in place

Strength II (AMRAP – Reps)

On a 20:00 clock:

Build to a 1-rep-max front squat
– Welcome to week six of the second 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep.

– Within the 20-minute clock, aim to complete 6-10 total lifts. Any more than 10 lifts, and you are not getting enough rest between efforts.

– Be sure to warm up to at least 50% of your recent 1-rep-max before starting.

Run Intervals (4 Rounds for time)

4 rounds:

400-meter run

3:00 rest
– 2:00 or less per run effort.

– Each run should be an all-out effort.

Modifications

Run | Pace, distance, 500-m row, 30-cal air bike

Stretching (Checkmark)

2 sets:

1:00 scorpion stretch hold/side

1:00 pigeon stretch/leg