BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-20:00
Warm-up
25:00-45:00
Workout 1: 250716ish
55:00-70:00
Workout 2: 250717
80:00-90:00
Workout 3: Accessory – I
95:00-105:00
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:
3:00 run, row, bike, or ski
2 sets:
:20 jumping jacks
10 alternating Cossack squats
:20 mountain climbers
10 counterbalance squats
1 set:
10 snatch deadlifts
10 snatch deadlifts to mid-thigh
10 snatch deadlift and shrugs
10 muscle snatches
10 overhead squats
10 hang squat snatches
10 squat snatches
Every 2:00 for 5 sets:
1 snatch
– Build in load.
– Use the first three sets to move through full range of motion and elevate your heart rate.
– Focus on technique with an empty barbell in the fourth set.
– In the last 5 sets, increase the loading until you find your first working load.
Snatch (250716ish
EMOM 20:
1 snatch)
Stimulus & Goals
– Perform the affiliate version of this workout if you did not complete the 1-rep-max snatch two weeks ago. Otherwise, use this effort to work on technique and build to a moderate-heavy single for the day.
– CAP benchmark retest from January.
– Look back to 250122 for your previous heavy single.
– Increase loading across each lift as long as mechanics allow.
Strategy
– If you plan to increase in load throughout the workout, make small jumps. With 20 sets, the increases should be no more than 5-10 lbs per side at a time.
– Increase loading only if your mechanics remain sound. Otherwise, decrease the weight, get dialed in again, and then increase as you are able.
Modifications
Snatch | Load, power snatch, hang snatch, single-arm dumbbell snatches or hang snatches
250717 (AMRAP – Rounds and Reps)
AMRAP 16:
200-meter run
100-meter double-dumbbell farmers carry (35/50 lb)
1:00 plank hold
Stimulus & Goals
– 4-6+ rounds.
– Run efforts in 1:15 or less.
– Farmers carry and plank hold efforts in 2 sets or less.
Strategy
– Avoid holding back on this effort. Push the pace of the run and try to go unbroken on both the farmers carry and the plank hold for as many sets as possible.
– Move as quickly as possible on the farmers carries so you can minimize time under tension.
Modifications
Run | Distance, substitutions
Double-dumbbell farmers carry | Load, distance
Plank hold | Duration, plank hold from the knees, hand-elevated plank hold
Run substitutions: | 500-m C2 bike, 625-m Assault or Echo bike, 250-m row or ski
Accessory – I (Checkmark)
Accumulate:
30-50 strict handstand push-ups
– This should take no more 10 minutes to complete.
– Advanced athletes should work toward the higher end of the rep range. If you can complete this task in 5 minutes or less, try completing a few reps with your chest facing the wall.
– Beginner athletes should focus on smaller sets and fewer reps. If you are unable to complete strict handstand push-ups, modify as needed.
Modifications
Strict handstand push-ups | 20-25 negatives, pike push-ups, dumbbell shoulder presses
Stretching (Checkmark)
2 sets:
:30 scorpion stretch hold/side
:30 couch stretch/leg