CrossFit – Mon, Dec 2

BayWay CrossFit – CrossFit

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General Warm-up (Checkmark)

3 sets:

:30 bike, easy

:20 bike, moderate pace

:10 bike, fast pace

2 sets:

10 PVC good mornings

10 leg swings/side (forward and back)

5 inchworms

10 leg swings/side (side to side)

10 alternating Samson stretches

Skill Work (3 Rounds for weight)

Post-workout

Every 2:00 for 3 rounds:

10 sumo stance good mornings

– Athlete chooses load.

241202 (AMRAP – Reps)

– RX –

4 rounds for reps:

1:00 bike for calories

1:00 deadlifts (125/185 lb)

2:00 rest

– INTERMEDIATE –

4 rounds for reps:

1:00 bike for calories

1:00 deadlifts (95/135 lb)

2:00 rest

– BEGINNER –

4 rounds for reps:

1:00 bike for calories

1:00 deadlifts (65/95 lb)

2:00 rest

– MASTERS 55+ –

4 rounds for reps:

1:00 bike for calories

1:00 deadlifts (95/135 lb)

2:00 rest

Stretching (Checkmark)

1 set:

:30 standing hamstring stretch/leg

1:00 table top stretch

– AT-HOME – (AMRAP – Reps)

4 rounds for reps:

1:00 walking lunges

1:00 dumbbell deadlifts (35/50 lb)

2:00 rest

– Use two dumbbells.

Work Your Weakness

– STRENGTH I – (7 Rounds for weight)

For load:

Snatch, clean, or jerk:

5 reps x 2 sets at 50-60%+

4 reps x 3 sets at 60-70%+

3 reps x 2 sets at 70-80%
– Welcome to week four 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.

Bench Press (- STRENGTH II –

For load:
Bench press
10-8-8-6-6)

– Welcome to week four in our Strength II bench press cycle; this is a de-load week.

– Use a weight in each set so that you can maintain solid technique with very little deviation. This loading will vary for each athlete.

– Perform a new set every 3 minutes.

– Even though this is a de-load week, a spotter is always a good idea. If you are alone, be sure to not push to failure and be smart about the load you are lifting.

– STRENGTH III – (4 Rounds for weight)

4 sets for load:

15 weighted GHD hip extensions (25/45 lb)

10 back-rack reverse lunges

– Use a load for both the hip extensions and the reverse lunges that allows for unbroken sets. Start lighter and increase loading across all four sets.

– Take the barbell out of a rack if you are able.

– SKILL I – (AMRAP – Rounds and Reps)

AMRAP 20:

5 deficit handstand push-ups

:20 L-sit hold

– Use a challenging option for the handstand push-ups that still allows you to complete at least 5 rounds.

– Complete the L-sit hold in three sets or less.

– Use this as a skill/technique-building session vs. a metabolic conditioning workout.

– Scale deficit handstand push-ups to regular handstand push-ups, negatives, or pike push-ups as needed.

– Scale L-sit hold to one leg extended, knees tucked to chest, or a plank hold as needed.

– STAMINA I –  (Time)

10 sets for time:

300-meter row

– Rest 1:00 between sets.

– Score is your slowest round.

– Keep each interval under 1:20.

– Maintain close to the same pace across all intervals.

– If you cannot complete multiple sets of the 300-meter distance in under 1:20, scale back the distances by 50-75 meters.

– Use today’s session to develop consistency, working to maintain the same pace across all distances.

– Run substitutions: 300-m run, 700-m bike