BayWay CrossFit – CrossFit
General Warm-up (Checkmark)
Dynamic warm-up
1 set:
200-meter jog, slow
5 elbow-to-insteps/side
20 alternating shoo the turtles
200-meter run, faster
PVC switch warm-up game
• All athletes stand in a circle holding PVCs upright.
• Coach calls “left” or “right” and athletes rotate to the next PVC.
• Athletes keep the PVCs from falling as they rotate.
• The whole group does penalty reps if a PVC falls.
Suggested penalty movements:
20 mountain climbers
5 burpees
20 jumping jacks
10 air squats
241129 (AMRAP – Rounds and Reps)
– RX –
AMRAP 20 with a partner:
400-m run
50 KB sumo deadlift high pulls (53/70 lb)
400-m single-KB carry
– Partners run together and break up the other two movements as needed.
– INTERMEDIATE –
AMRAP 20 with a partner:
400-m run
50 KB sumo deadlift high pulls (35/53 lb)
400-m single-KB carry
– Partners run together and break up the other two movements as needed.
– BEGINNER –
AMRAP 20 with a partner:
200-m run
30 KB sumo deadlift high pulls (18/26 lb)
200-m single-KB carry
– Partners run together and break up the other two movements as needed.
– MASTERS 55+ –
AMRAP 20 with a partner:
400-m run
50 KB sumo deadlift high pulls (35/53 lb)
400-m single-KB carry
– Partners run together and break up the other two movements as needed.
Stretching (Checkmark)
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 20 with a partner:
400-m run
50 single-arm DB sumo deadlift high pulls (35/50 lb)
400-m single-DB carry
– Partners run together and break up the other two movements as needed.
Work Your Weakness
– STRENGTH I – (8 Rounds for weight)
For load:
Snatch, clean, or jerk:
5 reps x 3 sets at 50-60%
4 reps x 5 sets at 60-70%
– Welcome to week three of our Strength I cycle. For these eight weeks, stick with the lift you chose in week 1. You can change the lift in the next eight-week cycle.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.