BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up
1 set:
200-meter jog
10 alternating Spiderman stretches
10 alternating hamstring scoop stretches
10/10 single leg glute bridge
1 set:
200-meter run
10 scap push-ups
10 alternating single-leg toe touches
10 scap pull-ups
10 good mornings
10 up-downs
Rankel (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
6 Deadlifts (225/155 lb)
7 Burpee Pull-Ups
10 Kettlebell Swings (2/1.5 pood)
200 meter Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here
– INTERMEDIATE –
AMRAP 20:
6 deadlifts (125/185 lb)
7 burpee pull-ups
10 KB swings (35/53 lb)
200-m run
– BEGINNER –
AMRAP 20:
5 deadlifts (65/95 lb)
5 burpee jumping pull-ups
10 Russian KB swings (18/26 lb)
150-m run
– MASTERS 55+ –
Same as Rx’d
DEADLIFT
BURPEE PULLUP
KETTLEBELL SWING
Stretching (Checkmark)
1 set:
1:00 banded good mornings
1:00 cat-cow
:30 doorway pec stretch/side”
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 20:
10 DB deadlifts (35/50 lb)
10 burpees
10 alternating DB-dumbbell renegade rows (35/50 lb)
10 single-arm DB hang power snatches (35/50 lb)
200-m run
Work Your Weakness
Bench Press (5 sets for load:
10 close-grip bench presses)
– Welcome to the in-between-cycles week of our Strength program. Use this week’s session to recover, realign, and prepare for the next cycle starting July 7.
– Rest as needed and build to your heaviest set of 10.
– Use a spotter for this session if possible. If you are alone, be sure not to push to failure and be smart about the load you choose.