CrossFit Compete – Tue, Jul 29

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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: 250729

45:00-65:00

Workout 2: Strength II

75:00-85:00

Workout 3: Accessory – I

90:00-100:00

Stretching
Focus

Macro: High Skill

– Expect to see more workouts with higher-skill gymnastics and weightlifting (i.e. squat snatch, muscle-ups, handstand walks, etc.).

– We will also test a 1-rep-max snatch and Nancy as CAP benchmarks.

Warm-up (No Measure)

2 sets:

:10 jumping jacks, slow

:10 jumping jacks, moderate

:10 jumping jacks, fast

:30 alternating reverse lunges

:30 ring rows

1 set:

200-meter jog

10 alternating plank reach-throughs

5 small kip swings + 5 big kips

1-3 strict pull-ups

1 set:

10 walking lunges

3 kipping pull-ups

10 alternating Samson stretches

3 chest-to-bar pull-ups

1 set:

10 dumbbell goblet-hold walking lunges

1-3 bar muscle-ups

– Use workout variations.
– Rest no more than 15 seconds between movements.

– Use this warm-up to build to the bar muscle-up. If you get to a movement that you cannot perform, go back to your last successful movement.

250729 (Time)

5 rounds for time of:

7 bar muscle-ups

21 dumbbell goblet-hold walking lunges (35/50 lb)

Deadlift (2-2-2-2-2+)

– Welcome to week four of this 2025 Strength 2 lifting cycle. Next week will be a deload week and then in week six, we will test our 1-rep deadlift.

– 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.

Accessory – I (Checkmark)

3 sets:

25 GHD sit-ups

:30 side plank hold/side
– Focus on extending your knees to initiate the sit-up. Scale the range of motion as needed.

– Perform side planks from the elbow. Bend the knees to scale as needed.

– Scale the range of motion of the GHD sit-ups as needed or perform sit-ups.

Stretching (Checkmark)

1 set:

1:00 foam roll glute/side

1:00 pigeon stretch/side