BayWay CrossFit – CrossFit
General Warm-up (Checkmark)
Jump-rope practice
1 round:
:20 single-unders (slow)
:20 single-unders (fast)
:20 single-unders jog in place
:20 single-unders jump front-to-back
:20 single-unders jump side-to-side
:20 single-unders left leg
:20 single-unders right leg
– Rest :10 between movements.
Rack position
1 set:
:20 back-rack elbow raise, right arm
:20 back-rack elbow raise, left arm
:20 back-rack alternating elbow raises
:20 back-rack elbow raises, both elbows
10 back squats with elbows high in the back rack
2 sets:
2-inch front squat + pull elbows up before standing
4-inch front squat + pull elbows up before standing
6-inch front squat + pull elbows up before standing
241124 (Time)
– RX –
9-7-5 reps for time of:
Deadlifts (125/185 lb)
Hang power cleans
Front squats
– INTERMEDIATE –
9-7-5 reps for time of:
Deadlifts (95/135 lb)
Hang power cleans
Front squats
– BEGINNER –
9-7-5 reps for time of:
Deadlifts (55/75 lb)
Hang power cleans
Front squats
– MASTERS 55+ –
9-7-5 reps for time of:
Deadlifts (95/135 lb)
Hang power cleans
Front squats
Skill Work (Checkmark)
Post-workout
Accumulate:
50 good mornings
– Rest as needed.
– Athlete chooses load.
Stretching (Checkmark)
1 set:
1:00 foam roll quadriceps/leg
1:00 foam roll hamstrings/leg
– AT-HOME – (Time)
For time:
15-12-9
DB deadlifts (35/50 lb)
DB hang power cleans
DB front squats
– Use two dumbbells.