BayWay CrossFit – CrossFit
Warm-up (No Measure)
The CrossFit warm-up | 10:00
2 sets:
10 Samson stretch lunges
10 PVC overhead squats
10 PVC good mornings
10 hollow rocks
10 push-ups
10 ring rows OR 3-10 strict pull-ups
250824 (AMRAP – Rounds and Reps)
– RX –
AMRAP 12:
2 handstand push-ups
2 DB front-rack reverse lunges (35/50 lb)
2 chest-to-bar pull-ups
– Add 2 reps of each movement every round.
– INTERMEDIATE –
AMRAP 12:
2 handstand push-ups (reduced range of motion)
2 DB front-rack reverse lunges (20/35 lb)
2 pull-ups
– Add 2 reps of each movement every round.
– BEGINNER –
AMRAP 12:
2 pike push-ups
2 DB front-rack reverse lunge (10/15 lb)
2 jumping pull-ups
– Add 2 reps of each movement every round.
– MASTERS 55+ –
AMRAP 12:
2 pike push-ups
2 DB front-rack reverse lunge (20/35 lb)
2 chest-to-bar pull-ups
– Add 2 reps of each movement every round.
Skill Work (Checkmark)
Post-workout accessory work
4 sets:
DB front-rack carry (100 ft)
– Rest 1:00 between sets.
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves
– AT-HOME – (AMRAP – Rounds and Reps)
– AT-HOME –
AMRAP 12:
2 pike push-ups
2 DB front-rack reverse lunges (35/50 lb)
2 alternating DB renegade rows (35/50 lb)
– Add 2 reps of each movement every round.
Run Strong Week 3 (Checkmark)
Zone 2 Long Run: 45 minutes @ 60-70% of your max heart rate
Max Heart Rate:
220 – (your age) = MHR
Example: 36 year old
220 – 36 = 184 MHR
Zone 2 Calculation:
.60 * 184 = 111
.70 * 184 = 129
Zone 2 Range – 111 to 129