BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: 250607
50:00-70:00
Workout 2: Strength III
75:00-85:00
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:
:10 jumping jacks, slow
:10 jumping jacks, moderate
:10 jumping jacks, fast
:20 alternating reverse lunges
:20 ring rows
:20 burpees
1 set:
20 mountain climbers
10 ring push-ups or ring dips
10 air squats
10 pull-ups
100-meter single-dumbbell carry
1 set:
5 small kip swings + 5 big kips
100-meter jog
1-3 strict ring pull-ups
100-meter jog
3 strict ring pull-ups + 3 kipping ring pull-ups
100-meter single-dumbbell carry
200-meter jog
1-3 ring muscle-ups
– Use this progressive warm-up to build to the ring muscle-up.
– While practicing your ring muscle-ups, try working on keeping your legs straight longer to help with the transition.
– If you do not have a ring muscle-up, perform low-ring transitions and increase the difficulty as needed.
– Practice different ways of holding the dumbbell during the carry.
250607 (Time)
For time:
2 ring muscle-ups
100-meter single-dumbbell carry (35/50 lb)
200-meter run
4 ring muscle-ups
100-meter single-dumbbell carry
200-meter run
6 ring muscle-ups
100-meter single-dumbbell carry
200-meter run
8 ring muscle-ups
100-meter single-dumbbell carry
200-meter run
10 ring muscle-ups
100-meter single-dumbbell carry
200-meter run
– Carry the dumbbell any way.
Stimulus & Goals
– 11:00-20:00.
– Unbroken single-dumbbell carries.
– Each run in 1:15 or less.
– 3+ muscle-ups/minute.
Strategy
– Use the runs to recover before jumping up on the rings.
– If you feel your grip giving out, move the dumbbell around to ease your grip. Try switching hands or supporting it on your shoulders or back.
– Don’t jump up on the rings unless you are confident you can complete the rep. A failed rep can be devastating.
Modifications
Ring muscle-ups | Reps, jumping muscle-ups, low-ring transitions, ring rows + push-ups from the knees
Single-dumbbell carry | Load, distance
Run | Distance, substituions
Run substitutions | 400/500-m C2 bike, 500/750-m air bike, 200/250-m row or ski
Strength III (Time)
For time:
800-meter sled drag (25/45 lb)
– Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 800 meters. The weight should allow for a smooth, steady pace across the entire 800 meters. You may have to stop 3-4 times, but go unbroken, if possible!
Stretching (Checkmark)
1 set:
1:00 lacrosse ball shoulder mash/side