CrossFit – Thu, Sep 18

BayWay CrossFit – CrossFit

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Warm-up (No Measure)

Banded warm-up | 4:00

2 sets:

3 Spiderman stretches/leg

10 alternating hamstring scoop stretches

20 banded side steps (moving right)

20 banded side steps (moving left)

Dynamic warm-up | 10:00

3 sets:

:30 easy pace

:20 moderate pace

:10 fast pace

– Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work.

1 set:

10 air squats

5 hanging knee raises on the pull-up bar

10 kip swings on the pull-up bar

1 set:

10 air squats

10 knees-to-chest

1 set:

10 air squats

10 toes-to-bars

Service Cup 4 (AMRAP – Rounds and Reps)

– RX –

AMRAP 10:

5 hang clean and jerks (80/115 lb)

10 back squats

15 toes-to-bars

Then,

On a 5:00 clock:

Find a 1-rep-max clean

– INTERMEDIATE –

AMRAP 10:

5 hang clean and jerks (60/85 lb)

10 back squats

15 hanging knee raises

Then,

On a 5:00 clock:

Find a 1-rep-max clean

– BEGINNER –

AMRAP 10:

5 hang clean and jerks (35/45 lb)

10 air squats

15 sit-ups

Then,

On a 5:00 clock:

Find a 1-rep-max clean

– MASTERS 55+ –

Complete as many rounds and reps as possible in 10 minutes of:

5 hang clean and jerks (60/85 lb)

10 back squats

15 hanging knee raises

Then,

On a 5-minute clock:

Find a 1-rep-max clean

Stretching (Checkmark)

2 sets:

:30 cobra stretch

:30 elbow-to-instep/side

– AT-HOME – (AMRAP – Rounds and Reps)

– AT-HOME –

Complete as many rounds and reps as possible in 10 minutes of:

5 double-dumbbell hang clean and jerks (35/50 lb)

10 single-dumbbell goblet squats

15 V-ups

Then,

On a 5-minute clock:

Max-rep double-dumbbell squat cleans