CrossFit – Wed, Mar 12

BayWay CrossFit – CrossFit

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General Warm-up (No Measure)

1 set:

:30 inchworm + push-ups

:30 mountain climbers

:30 kettlebell deadlifts

– Rest :10-15 between movements.

1 set:

:30 inchworm + push-ups

:30 mountain climbers

:30 Russian kettlebell swings (slow)

– Rest :10-15 between movements.

1 set:

:30 inchworm + push-ups

:30 mountain climbers

:30 Russian kettlebell swings (fast)

– Rest :10-15 between movements.

1 set:

10 alternating scorpion stretches

10 lying hip crossovers

250312 (Time)

– RX –

3 rounds for time:

30 Russian KB swings (35/53 lb)

15 handstand push-ups

– INTERMEDIATE –

3 rounds for time:

25 Russian KB swings (35/53 lb)

10 handstand push-ups

– BEGINNER –

3 rounds for time:

20 Russian KB swings (18/26 lb)

10 pike pushups

– MASTERS 55+ –

3 rounds for time:

30 Russian KB swings (26/35 lb)

10 handstand push-ups to a 2-in riser

Skill Work (Weight)

3 sets:

20 double-dumbbell overhead walking lunges

– Rest 3:00 between sets.

Find a dumbbell load that allows you to go unbroken. You may increase the weight across the rounds, but maintain unbroken reps.

Focus on maintaining locked-out elbows throughout the entire set. This will challenge both the strength and mobility in your shoulders.

Stretching (Checkmark)

Accumulate:

1:00 banded shoulder stretch/arm

Work Your Weakness

– AT-HOME – (Time)

3 rounds for time:

30 Russian DB swings (35/50 lb)

15 handstand push-ups

– Substitute with pike push-ups if no wall is available.

Snatch (- STRENGTH I –
Snatch
Wave 1:
75% x 3
80% x 2
85% x 1

Wave 2:
80% x 2
85% x 2
90% x 1

Wave 3:
85% x 1
90% x 1
95% x 1
Heavy Single x 1)

– Welcome to week four of the second 2025 Strength 1 lifting cycle where we’ll continue following the same wave-loading template as our previous cycle. Next week will be a deload week and then in week six, we will test our 1-rep snatch.

– For the percentages, use a recent max or heavy single.

– If the percentage calls for more than a single rep, they are meant to be completed as unbroken (touch-and-go) reps.

– Rest as needed between percentages and waves.