BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
400m run
2 sets:
10 PVC pass-throughs
10 PVC sumo good mornings
10 PVC behind-the-neck push jerk
10 PVC overhead squats
Progression:
Setup // Heels down, shoulders in front of the bar, and visible lumbar arch.
6 deadlifts to mid-thigh // Pull the knees back as the bar rises. Stop at mid-thigh with the shoulders in front of the bar.
6 deadlift-shrugs // Squeeze your glutes with straight arms and THEN shrug.
6 muscle snatches // Squeeze your glutes with a straight arm and THEN pull and punch overhead.
6 overhead squats // Press the bar up as the hips pull back and down towards the heels.
6 high hang power snatches // Keep the bar close to your body.
6 hang power snatches // Jump and land in a partial squat.
6 power snatches // Shave the legs with the bar and jump hard with a straight arm. Then, land in a partial squat.
6 power snatches (cycling)
250128 (AMRAP – Reps)
– RX –
AMRAP 3:
Snatches (95/135 lb)
– INTERMEDIATE –
AMRAP 3:
Snatches (75/115 lb)
– BEGINNER –
AMRAP 3:
Snatches (35/45 lb or lighter)
– MASTERS 55+ –
AMRAP 3:
Snatches (65/95 lb)
Metcon (No Measure)
3 sets for load:
1:00 kettlebell front-rack hold
15 sumo stance good mornings
– Use the heaviest pair of kettlebells possible to perform the entire 1-minute hold unbroken. This should be challenging but manageable.
– Use an empty barbell on the first set of sumo stance good mornings. Then, add weight as long as the reps stay unbroken and snappy.
Stretching (Checkmark)
Accumulate:
1:00 foam roll upper back
1:00 foam roll quads/side
– AT-HOME – (2 Rounds for reps)
AMRAP 3:
Alternating dumbbell squat snatches (35/50 lb)
Rest 3:00
AMRAP 3:
5 left-arm dumbbell power snatches (35/50 lb)
5 right-arm dumbbell power snatches
Work Your Weakness
– STAMINA I – (Distance)
On a 15:00 clock:
Bike for distance
– Every minute perform a :15 sprint.
– Score is total distance.
– 5000/7000+ meters.
– Ride at a slow-to-moderate pace.
– Increase your pace significantly during the sprint intervals.
– Your regular ride pace should feel like a sustainable recovery pace. During the sprint paces, push close to 100% effort. Remember that after each sprint you should ride as slow as needed to be able to repeat that sprint pace.
– Substitute run or ski as needed.