CrossFit – Tue, Mar 11

BayWay CrossFit – CrossFit

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General Warm-up (No Measure)

2 sets:

10 alternating Spiderman stretches

10 alternating hamstring scoop stretches

10 banded side steps, right

10 banded side steps, left

10 pvc pass through

2 sets:

10 band pull apart

10 box step up → 5 box jump

10 air squats → 10 PVC ohs

10 deadlift

Overhead Squat (3 x 5 – across)

Skill Work

Workout

250311 (AMRAP – Rounds and Reps)

– RX –

AMRAP 18:

12 overhead squats 65/95

6 box jumps 24/30

12 deadlifts

6 box jumps

– INTERMEDIATE –

AMRAP 18:

12 overhead squats 55/75

6 box jumps 20/24

12 deadlifts

6 box jumps

– BEGINNER –

AMRAP 18:

8 overhead squats 35/45

6 box jumps 20/20

12 deadlifts

6 box jumps

– MASTERS 55+ –

Same as RX

Stretching (Checkmark)

Accumulate:

30 reach, roll, and lift

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 12:

10 double-DB bent-over rows (35/50 lb)

25 double-unders

10 double-DB front squats

25 double-unders

Work Your Weakness

– STAMINA I – (Time)

4 sets for time:

800-meter run

– Rest 3:00 between sets.
– 24:00-30:00 (including rest).

– Finish each 800-meter run in less than 5 minutes.

– Perform each run at a semi-sustainable pace (around 80-90% effort) rather than an all-out effort to allow you to recover enough to finish each set in a similar time.

– Perform this workout with friends for more push and drive to move faster. If you don’t have someone to complete the workout with, wear a watch and set goals for each interval.

– Run modifications: 1,600/2,000-m C2 bike, 800/1,000-m row