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BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250723
45:00-65:00
Workout 2: Stamina I
75:00-95:00
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)
3 sets:
:30 row, bike, or ski
15 band pull-aparts
10 jumping pull-ups
10 alternating reverse lunges
1 set:
3 wall walks with a :03 hold at the top
10 push-ups
:30 handstand hold
10 ring rows
10 piked push-ups
10 kip swings
:20 hollow hold
5 pull-ups
5 handstand push-ups
3 sets:
:20 row, bike, or ski
2 pull-ups
2 handstand push-ups
– Rest :30-1:00 between sets.
– Use workout variations.
– Use the first part of the warm-up to mobilize and strengthen your overhead position, keeping the ribs down and maintaining active shoulders for every movement.
– Take your time building to the handstand push-up and the pull-ups. Scale the reps, time, or movements as needed.
– Use the final segment to build in pace on the machine of your choice to get your heart rate elevated. Move smoothly through the handstand push-ups and pull-ups.
250723 (Time)
10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull-ups
Handstand push-ups
Stimulus & Goals
– 6:00-12:00 for most; sub-5:00 for advanced athletes.
– Pull-ups in 1-2 sets.
– Handstand push-ups in 1-2 sets.
– Compounding arm fatigue, but with a push-pull combination and decreasing reps.
Strategy
– Manage your reps in the larger sets. If you know trying to go unbroken will push you to muscular failure, then break the reps and take a short rest. Then, when the reps get smaller, aim to go unbroken to finish strong.
Modifications
Pull-up | Reps, jumping pull-ups, ring rows
Handstand push-ups | Reps, pike push-ups, dumbbell presses
Stamina I (10 Rounds for time)
10 sets for time:
600-meter C2 bike
– Rest :30 between sets.
Stimulus & Goals
– All sets under 1:30.
– Start at a conservative pace and increase your pacing after the first couple of sets.
Strategy
– Find a pace that you can maintain, and challenge yourself to not deviate from that pace by more than 5 seconds in either direction.
Modifications
C2 bike | 1,000-m Assault bike, 1,000-m Echo bike, 300-m row, 300-m ski
Accessory – I (4 Rounds for weight)
4 sets:
Farmers carry (100 ft)
25 GHD sit-ups
– Rest 1:00-2:00 between sets.
– Go as heavy as possible on the farmers carry. Use two loaded barbells for an extra challenge. Try for unbroken GHD sit-up sets. Rest as needed between movements..
– Reduce volume and/or range of motion if not accustomed to GHD sit-ups. Scale to 25 AbMat sit-ups as needed.
Stretching (Checkmark)
2 sets:
1:00 foam roll upper back
:30 downward dog