BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-20:00
Warm-up
25:00-55:00
Workout 1: Community Cup Workout 3 – Pro
65:00-80:00
Workout 2: 250612
90:00-100:00
Workout 3: Skill I
105:00-115:00
Stretching
Warm-up (No Measure)
1 set:
:20 easy row, bike, or ski
:20 moderate row, bike, or ski
:20 hard row, bike, or ski
10 alternating Spiderman stretches
10 PVC good mornings
1 set:
:20 easy row, bike, or ski
:20 moderate row, bike, or ski
:20 hard row, bike, or ski
5 inchworm + push-ups
10 air squats
1 set:
:20 easy row, bike, or ski
:20 moderate row, bike, or ski
:20 hard row, bike, or ski
5 elbow-to-insteps/leg
10 PVC front squats
1 set:
10 hang power cleans (empty barbell)
10 front squats
On an 10:00 clock:
Increase the loading of the front squat and hang power clean.
* Use the first three sets to increase the body’s range of motion and elevate the heart rate.
* In the 10 minutes of time dedicated to building up in load to a moderate-to-heavy weight for each lift.
* If you need more time to build up, take it.
Community Cup Workout 3 – Pro (2 Rounds for weight)
Community Cup Workout 3 – Pro
In 20 minutes, establish:
1 rep-max front squat
1 rep-max hang power clean
Stimulus & Goals
* Community Cup Workout 3.
* Heavy lifting test relative to your capacity.
* You will have 20 minutes. Spend as much or as little time on each lift as needed.
* Partner up with a friend of similar ability and work through each lift.
* Take the barbell out of a rack for the front squat.
Strategy
* Aim to spend around 10 minutes on each lift. During that time, perform no more than 6-7 lifts per exercise.
Modifications
Front squat | Load, dumbbell goblet squat
Hang power clean | Load, dumbbell hang power clean
250612 (Time)
For time:
400-m run
40 ring dips
30 deadlifts (125/185 lb)
20 double-DB step-ups (35/50 lb) (20 in)
400-m run
Stimulus & Goals
* 8:00-14:00.
* Each run in 2:15 or less.
* Ring dips in 3:00 or less.
* Light-to-moderate deadlifts; 3 sets or less.
* Dumbbell step-ups in 2 sets or less.
Strategy
* Push the pace on the run from the start of this workout.
* In each of the three movements in the middle, go for a big first set and then hang on. There is no room for “pacing” yourself in this effort.
* Empty the tank on the last run.
Modifications
Run | Substitutions
Ring dips | Reps, jumping ring dips, foot-assisted ring dips
Deadlifts | Load, sumo deadlift, dumbbell deadlift
Double-dumbbell step-ups | Load, height of the box, step-ups (no weight)
Run substitutions | 800/1,000-m C2 bike, 900/1,250-m Echo bike, 400/500-m row or ski
Skill 1 (Checkmark)
3 sets:
:30 single-arm ring plank hold, right
:30 single-arm ring plank hold, left
:30 L-sit hold
* Keep the 30-second intervals to 3 sets or less.
* Scale the plank hold by walking your feet forward and keeping your body more upright.
* Scale the L-sit hold by bringing the knees closer to your chest.
Stretching (Checkmark)
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side