CrossFit – Fri, Nov 1

BayWay CrossFit – CrossFit

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Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Air Squats

10 Scap Pull-ups

10 Groiners

Into…

1 ROUND

10 DB Front Squats

10 DB Push Press

10 Ring Rows

Into…

1 ROUND

10 DB Thrusters

8 Kip Swings

8 Harder Ring Rows or 4-5 Strict PU

Strength – All

Back Squat (1×5 @ RPE 7

1×3 @ RPE 8

1×1+ @ RPE 9

Back Squat*

)

*Loading should be heavier from last week.

(Score is Weight)

Week 4 of 6

Strength | 5-3-1 Cycle

Workout – Performance

AMRAP x 8 MINUTES (AMRAP – Reps)

21-15-9*

DB Thrusters (50/35)

Chest to Bars

*If you finish the round of 9 and there is still time left in the AMRAP go back to the round of 21 and start over.

(Score is Total Reps)

Workout – Fitness

AMRAP x 8 MINUTES (AMRAP – Reps)

21-15-9*

DB Thrusters (35/20)

Pull-Ups or Ring Rows

*If you finish the round of 9 and there is still time left in the AMRAP go back to the round of 21 and start over.

(Score is Total Reps)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

5 Bodyweight Kang Squats

10 Arm Haulers

15 Glute Bridge Ups

1:00/1:00 Couch Stretch

-Rest as Needed b/t Sets-

(No Measure)