BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250903
45:00-75:00
Workout 2: 250904
85:00-90:00
Workout 3: Accessory – I
95:00-105:00
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)
1 set:
:20 jump rope
:20 plank hold
20 alternating seated single-leg lifts
– Perform the plank on the hands.
– Focus on getting the leg at least six inches off the ground.
1 set:
:20 jump rope
:20 tuck-up hold
1 set:
:20 jump rope
:20 seated single-leg raise hold
– In the seated single-leg raise hold, have athletes push into the ground with their arms, tuck one knee toward their chest, and then extend one leg. They can alternate which leg is extended.
1 set:
:20 jump rope
:20 seated leg raise hold
– In the seated leg raise hold, have athletes push into the ground with their arms and then extend both legs.
In the remaining time:
Farmers carry
L-sit hold practice
– In this progressive warm-up, each set will get more challenging. Find the L-sit hold variation you will perform in the first workout. If you come to a movement that holds you up, go back to the last successful movement.
– Perform the tuck-up hold by pushing into the ground with your arms and tucking your knees toward your chest.
– If you can do the seated leg raise with both legs extended, try to elevate your body off the ground using a pair of dumbbells, kettlebells, or boxes. You can try this during practice time at the end of the warm-up.
– For the jump rope, increase the difficulty to find your workout option.
250903 (Time)
For time:
1:00 L-sit hold
200-meter kettlebell farmers carry (35/53 lb)
300 double-unders
200-meter kettlebell farmers carry (35/53 lb)
1:00 L-sit hold
Stimulus & Goals
– 9:00-16:00.
– L-sits holds in 1:30-3:00.
– Farmers carries in 1:15-2:30.
– Double-unders in 3:00-6:00.
Strategy
– Avoid pushing your grip to failure on the carries. Breathe on the double-unders and break before your grip becomes exhausted.
– Avoid long-winded breaks during the L-sit holds. If you can’t hold for long, choose short holds with quick breaks.
– If kettlebells are limited, use dumbbells for the farmers carry.
Modifications
L-sit hold | Time, single-leg L-sit, tuck hold, seated L-sit, or hollow hold
Farmers carry | Load, farmers carry march in place, low-target farmers carry step-ups, bike
Double-unders | Volume, single-unders, bike
250904 (5 Rounds for reps)
5 rounds for reps of:
AMRAP 5:
900/1,000-meter row
Max shuttle runs
– Rest 1:00 between AMRAPs.
– 1 shuttle run is 25 ft down and back.
Stimulus & Goals
– Each row in 3:30-4:30.
– 4+ shuttle runs each round.
– High lower body and posterior interference on top of a strong metabolic demand.
Strategy
– Row at a moderate-to-fast pace to make time to accumulate as many shuttle runs as possible.
Modifications
Row | Distance, machine substitutions
Shuttle run | No-touch turnaround, max calories on any machine
Row substitutions | 1,600/2,000-m C2 bike, 1,750/2,500-m Echo bike, 800-m run
Accessory – I (8 Rounds for reps)
8 sets for total reps:
:20 GHD sit-ups
:10 rest
– Perform as many reps as possible of GHD sit-ups in 20 seconds, rest 10 seconds, and repeat that for 8 rounds. This will get challenging, so be smart about how fast you start this workout and the total reps you accumulate.
– If you are not consistently training with the GHD, reduce the range of motion or perform sit-ups or V-ups.
Stretching (Checkmark)
1 set:
200-m walk
1:00 hamstring stretch/leg
1:00 forearm stretch/arm