BayWay CrossFit – CrossFit
Warm-up (No Measure)
Kipping shoulder warm-up | 5:00
2 sets:
10 row strokes | arms and hips only, legs stay straight
10 PVC pass-throughs
10 scap shrugs on rings or pull-up bar
5 dumbbell swings/arm
Dumbbell and kipping review | 5:00
2 sets:
5 kip swings
5 dumbbell strict presses/arm
5 kipping knee raises
5 dumbbell push presses/arm
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
– RX –
AMRAP 20:
8 toes-to-bars
10 DB hang clean and jerks (35/50 lb)
12/14-cal row
– Perform 5 clean and jerks with one arm, and then switch.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
AMRAP 20:
8 hanging knee raises
10 DB hang clean and jerks (20/35 lb)
12/14-cal row
– Perform 5 clean and jerks with one arm, and then switch.
– MASTERS 55+ –
AMRAP 20:
8 toes-to-bars
10 DB hang clean and jerks (20/35 lb)
12/14-cal row
Stretching (Checkmark)
2 sets:
:30 child’s pose stretch
:30 saddle stretch
Work Your Weakness
– SKILL I – (Checkmark)
EMOM 8:
2 dumbbell overhead squats/arm
Rest 1:00
EMOM 8:
1 dumbbell Turkish get-ups/arm
– Use this session to practice complex skills and difficult positions in a low-intensity environment.
– Prioritize sound positioning over heavy loading.
– Focus on pressing up on the dumbbell and keeping it over the body during the dumbbell overhead squats. This may require you to rotate your body towards the overhead dumbbell. You may also have to pull back and open up the shoulder a little more to keep it over your body.
– Focus on keeping your arm locked out the entire time and keeping the dumbbell over your body during the dumbbell Turkish get-ups. The further the object gets away from the body, the more difficult the movement will be.
– Adjust the load to something that allows you to focus on the technique of each movement. Once you have dialed in the technique, then increase the load.
Run Strong Week 4 (Checkmark)
10 x 200m faster than mile pace – between efforts 2:30 slow recovery jog (not walk if possible)