BayWay CrossFit – CrossFit
General Warm-up (Checkmark)
2 sets:
5 inchworm to push-up + down dog
10 PVC pass-throughs
5 inchworm to push-up + down dog
10 PVC around-the-worlds
5 inchworm to push-up + down dog
10 PVC snatch grip behind-the-neck presses
Specific Warm-up (No Measure)
Hang power snatch | Progression
7 high hang shrugs // Dip and drive with straight arms and THEN shrug the shoulders.
7 hang muscle snatches // Open the hips with power and press the bar overhead.
7 snatch drops // With the bar overhead, pick the feet up and DROP into a quarter squat.
7 hang power snatches // Jump with a straight arm and punch overhead.
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3 sets:
3 hang power snatches
– Rest :60-:90 between sets.
– Build to 40-45% of your best power snatch, or a weight that feels moderately light.
Heavy Day
Hang Power Snatch (10 x 3)
Hang Power Snatch (- RX –
10 rounds:
3 hang power snatches
– Lift every 2:00.
– Build in load if technique allows.
– INTERMEDIATE –
Same as Rx’d”
– BEGINNER –
Same as Rx’d
)
Skill Work (Checkmark)
Post-workout
8 sets:
:20 plank hold
:10 rest
Stretching (Checkmark)
Accumulate:
1:00 cobra stretch
:30 foam roll lats/side
– AT-HOME – (Checkmark)
Every 2:00 for 10 rounds:
5-10 left-arm DB hang power snatches
5-10 right-arm DB hang power snatches
Work Your Weakness
– STAMINA I – (No Measure)
10 sets for calories:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub 60 RPMs
– Use a C2 Bike, an Assault Bike, or an Echo Bike.
– Try for 150 or more calories across the entire effort.