CrossFit Compete – Sat, May 24

BayWay CrossFit – CrossFit Compete

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Workout Order Notes (No Measure)

0:00-15:00

Warm-up

20:00-40:00

Workout 1: 240525 with GHD sit-ups

50:00-70:00

Workout 2: Strength III

80:00-95:00

Workout 3: Jump Walk

100:00-110:00

Stretching
Focus

– Macro: Murph Prep

– Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with movements like running, pull-ups, push-ups, and squats (not always together).

– We will also test Cindy as a CAP benchmark.

Warm-up (No Measure)

1 set:

1:00 row (easy pace)

10 weighted med-ball AbMat sit-ups

10 hanging knee raises

20 alternating lunges

1 set:

1:00 row (moderate pace)

10 GHD sit-ups to parallel

10 up-downs

10 knees-to-armpits

10 up-downs

1 set:

1:00 row (workout pace)

10 GHD sit-ups

10 up-downs

10 toes-to-bars

10 up-downs
– Dial in scaling options if needed and/or use the movements as a way to warm up for the Rx’d workout.

– Both partners should perform the warm-up separately. Then, get together and talk strategy for the workout.

– Athletes who plan on rowing the Rx’d calories should be able to complete at least 12/18 calories per minute.

240525 with GHD sit-ups (Time)

For time with a partner:

60 synchronized GHD sit-ups

80/120 calories

60 toes-to-bars

56/80 calories

60 synchronized strict knees-to-elbows

42/60 calories

– Use any machine for calories.
Stimulus & Goals

– 20:00 or less.

– Athlete’s choice of machine for calories.

– Partners’ knees must touch their elbows at the same time for the synchronized reps to count.

Strategy

– Move through the synchronized movements only as fast as the slowest partner.

– Push the pace on the machine. Remember, one partner works and the other rests on the calories and the toes-to-bars. Keep these sets fast and rotate if the set is slowing down.

Modifications

GHD sit-ups | Reps, range of motion, AbMat sit-ups

Toes-to-bars | Reps, V-ups, lying toes-to-bars

Strict knees-to-elbows | Reps, tuck-ups, lying knees-to-elbows

Strength III (5 Rounds for weight)

5 sets for completion:

Sandbag carry (100 ft) (100/150 lb)

10 heavy Russian kettlebell swings

– Rest 1:00 between sets.
– This should feel like a mini workout that elevates the heart rate with relatively heavy loads to make moving quickly challenging.

– Use a sandbag carry load that gets challenging by the end of the 100 feet, but can always be done unbroken.

– Use a heavier-than-usual kettlebell load for the swings.

– Swing the kettlebell to anywhere around shoulder height.

Jump Walk (5 Rounds for time)

Every 3:00 for 5 rounds:

50 double-unders

Handstand walk (25 ft)

– Rest the remainder of each round.

– Score is the slowest round.
– Double-unders in 30-60 seconds. Use a heavy rope if you have the option.

– Handstand walk in 1-3 attempts; scale if needed.

– At least 1 minute of rest each round.

– Begin each set of handstand walks with smaller steps. Once you get moving and build confidence, you can move more quickly and take bigger steps.

– Relax your arms and upper body when you are performing the double-unders.

Modifications

Double-unders | Reps, single-unders

Handstand walk | Handstand shoulder taps, pike handstand shoulder taps, plank shoulder taps from the knees

Stretching (Checkmark)

1 set:

1:00 cobra stretch

1:00 couch stretch/side