BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250708+
45:00-75:00
Workout 2: Stamina I
85:00-95:00
Workout 3: Accessory – I
100:00-110:00
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)
1 set:
20 jumping jacks
10 sit-ups
1:00 plank hold
1:00 bike, row, or ski
1 set:
20 jumping jacks
10 GHD sit-ups to parallel
:30 jump rope
10 hand-release push-ups from the knees
1:00 bike, row, or ski
1 set:
20 jumping jacks
10 GHD sit-ups
:30 jump rope
10 hand-release push-ups
1:00 bike, row, or ski
– Use today’s progressive warm-up to slowly build up to your final workout movement options. If you reach a movement that you cannot perform, return to the last set and perform that one.
– During the jump rope intervals, perform the movement you are going to perform in the workout. If you have a heavy rope, use it.
250708+ (AMRAP – Rounds and Reps)
AMRAP 15:
10 hand-release push-ups
20 GHD sit-ups
30 double-unders with a heavy rope
—
Stimulus & Goals
– 5+ rounds.
– 1 round every :90-3:00.
– This workout is a “”beefed-up”” version of the affiliate variation.
Strategy
– If you do not have consistent exposure to the GHD, cut the range of motion and the reps down to 10 or perform AbMat sit-ups.
– Aim to be smooth and consistent throughout your rounds. Breathe between moments and remain calm. This will help on the double-unders and help you keep your arms down by your sides.
Modifications
Hand-release push-ups | Hand-release push-ups from the knees, push-ups with your hands on a 30-in box
GHD sit-ups | Reps, range of motion, AbMat sit-ups
Double-unders with a heavy rope | Double-unders with a regular rope, :30 double-under attempts, single-unders
Stamina I (2 Rounds for time)
2 sets for total time:
200-meter run
400-meter run
800-meter run
100-meter sprint
– Rest 1:00 between each distance.
– 23:00-30:00 (including rest).
– Run each distance as hard as you would in a workout. Don’t pace the distance just because you know what is next.
– The longer the distance, the slower your pace. Try to hit these time goals:
– 200 meters in :45-1:15.
– 400 meters in 1:15-1:45.
– 800 meters in 3:00-4:00.
– 100 meters in :15-:30.
##Modifications
Run | Distance, same distance ski or row, 400-m, 800-m, 1,600-m, 200 C2 bike
Accessory – I (3 Rounds for weight)
3 sets:
20 double-dumbbell overhead walking lunges
– Rest 3:00 between sets.
– Find a dumbbell weight that allows you to go unbroken. You may increase the weight across the rounds as long as you can maintain unbroken reps.
– Keep your elbows locked out throughout the entire set. This will challenge both the strength and mobility in your shoulders.
Stretching (Checkmark)
1 set:
1:00 pec stretch
1:00 calf stretch/leg