BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: Open 18.1
50:00-65:00
Workout 2: 250827
75:00-90:00
Workout 3: Strength III
95:00-105:00
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)
3 sets:
:40 lateral hops over the dumbbell
:10 rest
:30 alternating shoulder taps
:10 rest
:20 hollow rocks
:10 rest
1 set:
1:00 row (easy)
:30 alternating dumbbell muscle clean + shoulder presses
:30 hanging knee raises
1 set:
1:00 row (moderate)
:30 alternating dumbbell hang clean and jerks
:30 knees-to-armpits
1 set:
1:00 row (fast)
:30 alternating dumbbell hang clean and jerks
:30 toes-to-bars
– Use the first three sets to elevate your heart rate and limber up.
– Use the next three sets to find your workout dumbbell loading as you increase the difficulty of the toes-to-bars.
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Stimulus & Goals
– 4-12+ rounds.
– Toes-to-bars in :15-1:30.
– Dumbbell hang clean and jerks in :30-1:00.
– Row calories in :35-2:00.
– Low-skill, high-volume endurance and stamina test.
– Compare to 250104.
Strategy
– Find a smooth and consistent pace to maximize your rounds in this workout.
– If you can go unbroken through your toes-to-bars and clean and jerks, then try to push the pace on the rower. If necessary, slow your pace on the rower to maintain quicker sets of toes-to-bar and clean and jerks.
Modifications
Toes-to-bars | Hanging knee raises, lying leg raises
Dumbbell hang clean and jerks | Load
Row | Volume, bike or ski
250827 (Time)
For time:
Handstand walk (50 ft)
100 air squats
Handstand walk (50 ft)
75 air squats
Handstand walk (50 ft)
50 air squats
Handstand walk (50 ft)
25 air squats
Stimulus & Goals
– 7:00-12:00.
– High- and low-skill combination effort.
– Athletes performing the Rx’d volume should be able to complete at least 30 air squats per minute.
– Handstand walks in 1:00 or less.
Strategy
– Advanced athletes should challenge themselves to perform unbroken handstand walks. If you fail a walk before hitting 50 feet, go back to the start.
– Stay smooth and steady on the air squats.
Modifications
Handstand walk | Distance, shoulder taps against the wall, inchworms
Air squats | Reps, squats to a target
Strength III (4 Rounds for weight)
4 sets for load:
1:00 kettlebell front-rack hold
15 sumo stance good mornings
– Use the heaviest pair of kettlebells possible that allows for challenging but manageable unbroken 1-minute holds.
– Use an empty barbell on the first set of sumo stance good mornings; add weight as long as the reps stay unbroken and snappy.
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/arm