BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-45:00
Workout 1: 250909
55:00-70:00
Workout 2: Strength III
80:00-95:00
Workout 3: Skill I
100:00-110:00
Stretching
Focus
– Macro: Classic Benchmarks
– Expect to see more classic CrossFit benchmarks.
– We will test Fran, Annie, and Cindy as CAP benchmarks.
Warm-up (No Measure)
2 sets:
Shuttle run
Soldier kicks
Alternating quad stretch
High knees
Butt kickers
Alternating walking lunges
Broad jumps
Skip for height
Skip for distance
– Perform each movement 25 ft down and back.
2 sets:
20 banded pull-aparts
10 hand-release push-ups
10 PVC pass-throughs
2 sets:
200-meter run
– Rest 2:00 between sets.
5 sets:
3 bench presses
– Build to first working set.
– Use this warm-up to prepare for both the run and the bench press. The first few sets should elevate your heart rate and increase the range of motion.
– Push the pace on the 200-meter runs to find your workout pace.
– Increase bench press loading with each set. Practice the movement and build up to your first set loading.
250909 (5 Rounds for weight)
Every 5:00 x 5 rounds:
3 bench presses
400-meter run
– Rest the remainder of the interval.
– Score the load and time for each round.
Stimulus & Goals
– This is a heavy day with a twist.
– As soon as you rack the bar, walk to the start line and begin the run.
– Each run in 2:15 or less.
– Runs should be a fast, but not all-out effort.
Strategy
– Only push your capacity on the bench press if you have a spotter. Otherwise, stick with a weight that you can safely move throughout the workout.
– Push the pace on the run as you are able.
Modifications
Bench press | Load, dumbbell bench press, floor press
Run | Distance, machine substitutions.
Run substitutions | 800/1,000-m C2 bike, 900/1,250-m Echo bike, 400/500-m row/ski
Strength III (7 Rounds for weight)
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
– Increase loading across as many sets as possible; perform the same weight for multiple sets if needed.
– Use a dumbbell, medicine ball, vest, or weight belt to add load to the pull-ups.
– If you are not yet able to perform pull-ups, find the smallest assistance band possible that allows you to perform 3 smooth and controlled reps.
Skill I (Checkmark)
3 sets:
:20 single-arm ring plank hold, right
:20 single-arm ring plank hold, left
:20 L-sit hold
10 strict toes-to-bars
– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain a rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).
– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
– To scale the strict toes-to-bars, try to bring your toes or knees up as high as possible.
Stretching (Checkmark)
1 set:
1:00 pec stretch
1:00 foam roll calves
1:00 foam roll hamstrings