BayWay CrossFit – CrossFit
General Warm-up (No Measure)
2 sets:
20 alternating plank shoulder taps
5 push-ups from the knees
10 up-downs
:30 overhead plate carry
– Athletes may use any weight plate.
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
– INTERMEDIATE –
AMRAP 8:
3 handstand push-ups
3 cleans (95/135 lb)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
– Add 3 reps to the handstand push-ups each round and 3 reps to the cleans every 3 rounds.
– BEGINNER –
AMRAP 8:
3 push-ups from the knees
3 cleans (45/65 lb)
6 push-ups from the knees
3 cleans
9 push-ups from the knees
3 cleans
12 push-ups from the knees
6 cleans
15 push-ups from the knees
6 cleans
18 push-ups from the knees
6 cleans
21 push-ups from the knees
9 cleans
– Add 3 reps to the hand-release push-ups each round and 3 reps to the cleans every 3 rounds.
– MASTERS 55+ –
AMRAP 8:
3 push presses (65/95 lb)
3 cleans (75/115 lb)
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
– Add 3 reps to the push presses each round and 3 reps to the cleans every 3 rounds.
Skill Work (5 Rounds for distance)
Post-workout
5 sets:
Handstand walk (50 ft)
Stretching (Checkmark)
2 sets:
10 ATY raises
:30 doorway pec-stretch/side
– AT-HOME – (AMRAP – Reps)
AMRAP 8:
3 handstand push-ups
3 DB power cleans (35/50 lb)
6 handstand push-ups
3 DB power cleans
9 handstand push-ups
3 DB power cleans
12 handstand push-ups
6 DB power cleans
15 handstand push-ups
6 DB power cleans
18 handstand push-ups
6 DB power cleans
21 handstand push-ups
9 DB power cleans
– Add 3 reps to the handstand push-ups each round and 3 reps to the cleans every 3 rounds.
– Use 2 dumbbells.
– Substitute piked push-ups if no wall for handstand push-ups is available.
Work Your Weakness
– STRENGTH III – (7 Rounds for weight)
Strength III
EMOM 14:
Min. 1 | 3 weighted pull-ups
Min. 2 | :30 plank hold
– Increase loading across as many sets as possible or perform the same weight for multiple sets.
– Add load to the pull-ups with a dumbbell, a medicine ball, a vest, or a weight belt.
– If you are not able to perform a pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.