BayWay CrossFit – CrossFit
General Warm-up (Checkmark)
1 set:
:20 cat cows
:20 bird dogs
:20 kettlebell deadlifts
5 x [2 shoulder taps + 1 push-up]
1 set:
:20 Superman hold
:20 hollow rocks
:20 Russian kettlebell swings
5 inchworms
1 set:
:20 kip swings
:20 kettlebell swings
5 inchworm + push-ups
Specific Warm-up (No Measure)
Handstand push-up | Progression
:10-:20 handstand hold // Belly tight with hands pushing into the floor.
2 handstand push-up negatives // Control the last 2 inches of the negative all the way to touching the floor.
:10-:20 headstand hold // Create a triangle with the hands and head and work on balance while bringing the knees to the elbows and then feet back up to the wall.
1:00 handstand push-ups // 1-2 sets of 2-4 reps practicing balancing in the headstand for :01 before kipping.
Muscle-up | Progression
:10 ring support hold // Arms locked out with rings pulled tight into the body.
3 ring dips // Lower the shoulders beneath the elbows on every rep, using the feet for assistance as needed.
5 false grip ring rows // Lift the hips and pull the rings to the sternum simultaneously to keep the body horizontal.
5 muscle-up transitions // Pull to the sternum, hold for :01, then transition forward to the bottom of the dip.
Nate (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
– INTERMEDIATE –
AMRAP 20:
2 kipping pull-ups
2 ring dips
4 pike handstand push-ups from a box
8 KB swings (35/53 lb)
– BEGINNER –
AMRAP 8:
150-m row
2 ring rows
4 hand-elevated push-ups
8 KB swings (18/26 lb)
Rest 4:00
AMRAP 8:
150-m row
2 ring rows
4 hand-elevated push-ups
8 KB swings (18/26 lb)
– MASTERS 55+ –
AMRAP 20:
2 chest-to-bar pull-ups
4 push-ups to a 2-in riser
8 KB swings (35/53 lb)
Stretching (Checkmark)
Accumulate:
1:00 banded overhead shoulder stretch/arm
AT-HOME – (AMRAP – Rounds and Reps)
-AMRAP 20:
2 inverted burpees
4 pike push-ups
8 DB swings (35/50 lb)
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 two of our Strength I cycle. For these eight weeks, stick with the lift you chose in week one. 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.