BayWay CrossFit – CrossFit
General Warm-up (Checkmark)
1 set:
:30 inchworms
:30 push-ups
:30 alternating Cossack squats
:30 shoulder presses
– Hold the bar overhead for at least :01 at the top of each rep.
1 set:
:30 inchworms
:30 push-ups
:30 air squats
:30 push presses
– Hold the bar overhead for at least :01 at the top of each rep.
241126 (2 Rounds for weight)
– RX –
For load:
Snatch
– Build to a 1-rep-max
Clean and jerk
– Build to a 1-rep-max
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
5 sets:
3 snatches
5 sets:
3 clean and jerks
– MASTERS 55+ –
Same as Rx’d
Stretching (Checkmark)
1 set:
1:00 child’s pose
1:00 couch stretch/leg
Snatch
Clean and Jerk
– AT-HOME – (AMRAP – Reps)
EMOM 20:
Min. 1 | :45 alternating DB squat snatches (35/50 lb)
Min. 2 | :30 handstand hold
Min. 3 | :45 DB squat clean and jerks (35/50 lb)
Min. 4 | :30 hollow hold
Min. 5 | Rest
– Use one dumbbell for the snatches and two for the clean and jerks.
– Rest the remainder of minutes 1-4.
Work Your Weakness
– STAMINA I – (Time)
5 rounds for time:
24/30-cal bike
– Rest 2:00 between rounds.
– Keep rounds to 2:30 or less; advanced athletes should push for sub-2:00 rounds.
– Use any available bike.
– Push as hard as possible on each round to find out what this workout is really all about; avoid gaming any of the rounds.
– If you use an Echo or Assault bike, incorporate your arms as much as possible. On the C2 bike, try and push through the heavy feeling in your legs.
– Bike modifications: calories, max calories in 2:00, row or ski