BayWay CrossFit – CrossFit
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Warm-up (No Measure)
Squat warm-up
3 sets:
20 jumping jacks
10 Spiderman lunges
10 Cossack squats (5/leg)
5 goblet squats
5 paused goblet squats
Back Squat (- RX –
For load:
3-3-3-3-3-3-3
Back squat)
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
For load:
5-5-5-5-5-5-5
Back squat
– MASTERS 55+ –
Same as Rx’d
Stretching (Checkmark)
Accumulate:
1:00 standing pike stretch (feet narrow)
1:00 standing pike stretch (feet wide)
– AT-HOME – (7 Rounds for time)
– AT-HOME –
Every 3:00 for 7 sets:
10 jumping air squats
10 walking lunges
10 DB front squats (35/50 lb)
– Use two dumbbells.
Clean Pull (6 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
– All hang reps start from above the knees.)
– All hang reps start from above the knees.
2 drop sets:
1 complex at 95%
1 complex at 90%
—
– Welcome to the in-between-cycles week of our Strength program. USe this week’s strength sessions to recover, realign, and prepare for the next cycle starting July 7.
– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank rather than going as heavy as possible.
– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
– Rest 3:00 between sets.
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.
– STRENGTH III – (10 Rounds for weight)
10 sets:
Sled push (50/90 lb) (75 ft)
Sled pull (50/90 lb) (75 ft)
– Rest 1:00 between sets.
—
– Welcome to the in-between-cycles week of our Strength cycles. Use this week’s strength sessions to recover, realign, and prepare for the next cycle starting July 7.
– Add the suggested weight to the sled. Use a rope or a ring + strap to pull the sled, and keep the rope or ring on the sled while you push. The pull should be a backpedal, not an over-the-shoulder drag.
– Feel free to add additional load to the sled, but you should not have to stop moving.
– SKILL I – (Checkmark)
EMOM 10:
2 dumbbell overhead squats/arm
Rest 1:00
EMOM 10:
1 dumbbell Turkish get-up/arm
—
– This is an opportunity to practice complex skills and difficult positions in a low-intensity environment.
– Worry less about the loading and focus on being in the right position at the right time.
– During the dumbbell overhead squats, focus on pressing up, on the dumbbell, and keeping it over the body as you squat. This may require you to rotate your body towards the overhead dumbbell. You may also have to pull back and open up the shoulder a little more to keep it over your body.
– During the dumbbell Turkish get-up, focus on keeping your arm locked out the entire time and keeping the dumbbell over your body. The further the object gets away from the body, the more difficult the movement will be.
– Adjust the load to something that allows you to focus on the technique of each movement. Once you have dialed in the technique, then you can increase the load.
– STAMINA I – (Time)
3 rounds for time:
300-meter run
:30 rest
200-meter run
1:00 rest
100-meter run
1:30 rest
—
– 15:00-20:00 (including rest).
– Hit each distance as hard as possible.
– This workout will be very challenging if you go all out on all intervals
– Give yourself time ranges for each distance. For example, plan to finish the 300-meter distance with a 50-70-second window.
– Try to perform this workout with a buddy or a group for more of a push to keep driving forward.
– Run substitutions: 600/750, 400/500, 200/250-m C2, Assault, or Echo bike; 300, 200, 100-m row