CrossFit Compete – Wed, Jul 30

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BayWay CrossFit – CrossFit Compete

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Workout Order Notes (No Measure)

0:00-15:00

Warm-up

20:00-50:00

Workout 1: 250730

60:00-75:00

Workout 2: 250731

85:00-95:00

Workout 3: Barbell Cycling

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)

2 sets:

100-meter jog

Soldier kicks

Alternating quad stretch

High knees

Butt kickers

Alternating walking lunges

Broad jumps

Skip for height

Skip for distance

4 sets:

:20 bike

– Rest 1:00 between efforts
– Use this running warm-up to generally increase the range of motion of the body and elevate the heart rate.

– Increase your bike pace and practice hitting the intervals at a near all-out effort. Be sure to rest as needed post warm-up before hitting the workout.

250730 (10 Rounds for time)

Every 3:00 for 10 sets:

9/12-calorie bike
Stimulus & Goals

– :15-:30 per set.

– Sprint conditioning workout.

– Work-to-rest ratio of at least 1-to-5 to allow for maximum power output.

– If possible, perform on either an Assault or Echo bike.

Strategy

– Do not pace the workout. Sprint each interval. Focus on using the arms just as much as the legs.

Modifications

Bike | Calories, machine substitutions

250731 (AMRAP – Rounds and Reps)

3 rounds:

AMRAP 4:

12 air squats

10 sumo deadlift high pulls (55/75 lb)

8 hand-release push-ups

– Rest 1:00 between rounds.
Stimulus & Goals

– 2-4+ rounds per AMRAP.

– Air squats in :15-:30.

– Sumo deadlift high pulls in :20-:45 and 1-2 sets.

– Hand-release push-ups in :10-:45.

– Let athletes choose their own pace on this workout as long as they can maintain sound technique.

– Score is total reps completed. 1 round = 30 reps.

Strategy

– Move quickly through the air squats and sumo deadlift high pulls. Catch your breath and recover during the hand-release push-ups.

– Try to maintain unbroken sumo deadlift high pulls for as many rounds as possible.

Modifications

Air squats | Reps, range of motion, lunge variations

Sumo deadlift high pulls | Load, reps, kettlebell sumo deadlift high pulls

Hand-release push-ups | Reps, hand-release push-ups from the knees, hand-elevated push-ups

Barbell Cycling (10 Rounds for weight)

EMOM 10:

3 touch-and-go power snatches
– Use this session to work on barbell cycling.

– Focus on increasing your cycle time, but not at the expense of technique.

– Increase loading across all 10 sets of 3 unbroken reps as long as you can maintain sound mechanics. Watch for early arm bend, lack of hip extension, and/or pausing at the hips on the return.

Stretching (Checkmark)

1 set:

200-meter cooldown walk

1:00 couch stretch/leg