CrossFit Compete – Tue, Aug 5

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: 250805

50:00-70:00

Workout 2: Stamina I

80:00-95:00

Workout 3: Accessory – I

100:00-110:00

Stretching
Focus

– Macro: Olympic lifting (lighter weight and larger sets)

– Expect to see more workouts that encourage you to hang on to the barbell for larger unbroken sets.

Include barbell cycling.

– We will also test a Grace, Open Test 18.1, Andi, and Fight Gone Bad as CAP benchmarks.

Warm-up (No Measure)

On a 10:00 clock:

:30 row, bike, ski, or air runner

5 scap pull-ups

5 kettlebell swings (light)

5 kip swings

5 kettlebell strict presses/arm (light)

5 wall squats

2 sets:

:30 double-unders

5-10 squats

5-10 sit-ups

5-10 push-ups

5-10 pull-ups

3 sets:

5 deadlifts

– Build in load.

– Rest as need between sets.
– Move at a conversational pace through the first part of the warm-up.

– Following the 10:00 clock, practice 5-10 reps of each movement in the workout.

– Then, build up to your workout weight for the deadlift.

250805 (Time)

For time:

150 double-unders

125 air squats

100 sit-ups

75 push-ups

50 pull-ups

25 deadlifts (170/250 lb)
Stimulus & Goals

– 15:00-22:00.

– High-rep bodyweight movements to target muscular endurance.

– Moderate-to-heavy deadlifts in 2-3 sets; challenge capacity at heavier load while in a fatigued state.

– Fast pace through the double-unders, air squats, and sit-ups.

– Strategically break up the push-ups and pull-ups to reduce fatigue and risk of hitting failure.

– All movements in 3:00-4:00.

Strategy

– Avoid pushing to failure during the push-ups and pull-ups. Consider consistent sets of 5-10 reps with minimal rest between sets.

– Move at a sustainable pace on the squats and sit-ups. Your pace should allow you to breathe, keep moving, and get ready for the movements that follow.

Modifications

Double-unders | Reps, single-unders, penguin taps

Air squats | Reps, squat to a target

Sit-ups | Reps, foot-anchored sit-ups

Push-ups | Reps, push-ups from the knees, push-ups with hands on a 30-inch box

Pull-ups | Reps, jumping pull-ups, ring rows

Deadlifts | Load, reps, sumo deadlifts

Stamina I (Time)

3 rounds for time:

300-meter run

– Rest :30

200-meter run

– Rest 1:00

100-meter run

– Rest 1:30
– 15:00-20:00, including rest.

– Hit each distance as hard as possible.

– Go all out on all intervals; this workout will be very challenging if you hit each interval as hard as possible.

– Give yourself time ranges for each distance. For example, plan to finish the 300-meter distance within a 50-70-second window.

– Perform this workout with a buddy or a group for more of a push to keep driving forward.

Modifications

Run | 600, 400, 200-m C2 bike; 750, 500, 250-m Assault or Echo bike; 300, 200, 100-m row or ski

Accessory – I (Checkmark)

10 sets:

Handstand walk (50 ft)

– Rest 1:00 between sets.
– Advanced athletes should try to complete each set unbroken. If you fail an attempt, go back to the start.

– Reduce the distance as needed to accommodate your ability.

Stretching (Checkmark)

1 set

1:00 child’s pose

1:00 banded shoulder stretch/arm