BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-30:00
Workout 1: 250709
40:00-60:00
Workout 2: Strength III
70:00-85:00
Workout 3: GHD Turkish Twist
90:00-100:00
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:
30 jumping jacks
10 alternating Spiderman stretches
10 push-ups to downward dog
10 PVC pass-throughs
1 set:
1:00 bike, easy
:30 ring rows
:30 hang from the pull-up bar
1 set:
1:00 bike, moderate
:30 jumping pull-ups
:30 up-downs
1 set:
1:00 bike, moderate
:30 kipping pull-ups
:30 burpees
1 set:
1:00 bike, workout pace
5-10 pull-ups
– Use the first two sets to increase range of motion and elevate your heart rate.
– In the next four sets, dial in the technique on the pull-up and gauge your pace on the bike.
250709 (Time)
3 rounds for time:
25/35-calorie Echo bike
21 pull-ups
Stimulus & Goals
– 7:00-11:00.
– Bike efforts in 2:30 or less; push the pace.
– Pull-ups in 1-2 sets.
– Advanced athletes can scale up to strict pull-ups for an additional challenge.
Strategy
– This workout is a great opportunity to push your limits. Every now and then, you need to test your capacity and see how far you can push yourself. There is value in knowing where your “”breaking”” point is. So, push the pace on the bike and see what happens on the pull-ups and following rounds.
Modifications
Echo bike | Calories, row, run, or ski
Pull-ups | Reps, jumping pull-ups, foot-assisted pull-ups, banded strict pull-ups, ring rows
Strength III (5 Rounds for weight)
5 sets for load:
10 close-grip bench presses
– Rest as needed and build to your heaviest set of 10.
– Use a spotter for this session if possible. If you are alone, do not push to failure, and stay smart about the loads you lift.
GHD Turkish Twist (Checkmark)
EMOM 15:
Minute 1 | 10 GHD back extensions
Minute 2 | 20 Russian twists (14/20 lb)
Minute 3 | 1 kettlebell Turkish get-up/side (35/50 lb)
Stimulus & Goals
– Lower-intensity skill session.
– Try to go unbroken in all movements.
Strategy
– Watch the Back Extension and Turkish Get-up videos to better understand each movement.
– During the back extensions, think about starting at your head and flexing one vertebra at a time until you reach your lower lumbar. Then, extend each vertebra one at a time until you make it back to your head. These reps should be controlled and relatively slow as you focus on quality technique.
– During the Turkish get-ups, keep an eye on the object the entire time to help you maintain stability and control.
Modifications
GHD back extensions | Standing back extensions, GHD hip extensions, good mornings (loaded or unloaded)
Russian twists | Load
Turkish get-ups | Load
Stretching (Checkmark)
1 set:
100 banded pull aparts
1:00 foam roll lats/side
1:00 foam roll quads/leg
– Use a light band.