BayWay CrossFit – CrossFit
General Warm-up (No Measure)
2 sets:
5 inchworms
5 push-ups
5 up-downs
5 burpees
5 elbow-to-insteps/leg
5 max-effort vertical jumps
10 behind-the-neck snatch-grip presses
10 overhead squats to above parallel
Skill Work (Weight)
Pre-workout
5 sets, building in load:
Snatch pull + power snatch + hang power snatch
250326 (Time)
– RX –
For time:
10-9-8-7-6-5-4-3-2-1
Bar-facing burpees
Hang power snatches (75/115 lb)
– INTERMEDIATE –
For time:
9-8-7-6-5-4-3-2-1
Bar-facing burpees
Hang power snatches (55/75 lb)
– BEGINNER –
For time:
8-7-6-5-4-3-2-1
Burpees
Hang power snatches (35/45 lb)
– MASTERS 55+ –
For time:
10-9-8-7-6-5-4-3-2-1
Bar-facing burpees
Hang power snatches (55/75 lb)
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/arm
– AT-HOME – (Time)
For time:
10-9-8-7-6-5-4-3-2-1
DB-facing burpees
DB hang snatches (35/50 lb)
– Switch arms as desired.
Work Your Weakness
Metcon (10 Rounds for reps)
– SKILL I –
10 sets:
:30 max strict handstand push-ups
1:00 rest
– Gradually increase set sizes, and avoid working to failure.
– Hold back on your effort in the first set. Then, gradually increase the set size as opposed to working to failure on set one.
– The goal of this session is to build your gymnastic pressing endurance as well as your awareness of your ability with this movement.
– Strict handstand push-up modifications: pike push-ups, dumbbell shoulder presses.