CrossFit – Mon, Feb 10

BayWay CrossFit – CrossFit

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General Warm-up (No Measure)

3 sets:

6 push-ups

8 alternating Cossack squats

30 flutter kicks

10 front squats

– Increase barbell weight for the front squats each set.

Front Squat (- RX –
For load:
3-3-3-3-3
Front squat

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
Same as Rx’d

– MASTERS 55+ –
Same as Rx’d)

Metcon (No Measure)

3 sets:

100’ Handstand walk

1:00 flutter kicks

– Rest 2:00 between sets

Modifications:

1. 15 HSPU

2.100′ Bear Crawl

3. 10 Wall Walks

5. 40 HS Shoulder Taps

6. 1:00 Handstand Hold

7. 20 DB Strict Shoulder Press

Stretching (Checkmark)

1 set:

1:00 frog stretch

1:00 seated straddle stretch

1:00 seated butterfly stretch

– AT-HOME – (5 Rounds for time)

5 sets, each for time:

10 dumbbell deadlifts

10 dumbbell front rack walking lunges

10 dumbbell front squats

– Rest 2:00-3:00 between sets.

– Use two dumbbells and the heaviest loads you have available.

Work Your Weakness

– STAMINA I – (Time)

5 sets for total time:

400-meter run

350/400-meter row

– Rest 2:00 between sets.
– Complete each set in under 4:30 total.

– Reduce run distance to 300 meters and row distance to 250/300 meters to maintain proper pacing.

– Start at a moderate pace and gradually increase speed to finish the final set faster than the first 4.