BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-50:00
Workout 1: Linda
60:00-70:00
Workout 2: Accessory – I
80:00-100:00
Workout 3: Strength III
105:00-115:00
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)
3 sets:
1:00 bike, row, or ski
10 push-ups to down dog
10 front squats (35/45 lb)
8-6-4-2 reps:
Deadlift
Bench press
Squat clean
– Build in load.
– In today’s warm-up perform your lightest set of the barbell lifts on the first sets. By the time you get to your doubles, you should be lifting your workout weight.
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Stimulus & Goals
– 15:00-30:00.
– Unbroken deadlifts.
– Bench press in 1-2 sets.
– Squat cleans in less than 1:30; touch-and-go reps or quick singles.
– June CAP benchmark; retest from 230410.
Strategy
– Make a plan before taking this workout on to ensure smooth transitions between barbells.
– Challenge yourself today with heavier loads and sound mechanics throughout all reps.
Modifications
Deadlift | Load, reps, dumbbell deadlifts, kettlebell sumo deadlifts
Bench press | Load, reps, dumbbell bench presses
Squat clean | Load, reps, hang squat cleans, power cleans, hang power cleans, dumbbell variations
Accessory – I (Checkmark)
EMOM 10:
Min. 1 | 10-15 GHD sit-ups
Min. 2 | :30 GHD Superman hold
– Pick a number of GHD sit-ups that you can consistently hit in one set.
– Don’t load the Superman hold today. If you want to make it more difficult, hold your hands out overhead.
– Complete just 1 set each minute; don’t attempt to accumulate more work by performing multiple sets.
– Rest the remainder of each minute after finishing your set.
Modifications
GHD sit-up | Reps, partial reps to parallel, feet anchored sit-ups
GHD superman hold | Time, hold at the bottom of a good morning, Superman arch-up on the floor
Zercher Squat (5-5-5-5-5)
– Rest 2:00 between sets.
– The [ The Zercher Squat ] is completed with the bar held in the crook of the arms.
– Do a few warm-up sets, then go as heavy as you can for all 5 sets.
– Rest 2:00 between sets.
– Keep your chest up, stomach tight, and fists close to your chest.
– An axle bar can make this lift slightly more comfortable
Modifications
Zercher squat | Load, sandbag bear-hug squat, kettlebell front squat
Stretching (Checkmark)
1 set:
:30 doorway pec stretch/side
1:00 table-top stretch