BayWay CrossFit – HOME

Warm-up

Warm-up (No Measure)

100m run

Then…

AMRAP 5:00

5/5 DB Deadlift

5/5 DB Push Press

5 Up-Down Step Up

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Alt. DB Clean & Jerk

5 Burpee Box Jump Over

200m Run

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

Low volume in the workout today to keep quick rounds. Scale back the load for the clean and jerk to allow for unbroken reps. Shorten the distance on the run for athletes can keep the time under 1:00

*Movement Adjustments*…

DB Clean and Jerk — If necessary athletes can go from the hang. If they cannot go overhead they could only perform the DB clean. If they cannot hinge they can perform 5 DB thrusters on each arm.

Burpee BJO — Athletes can sub out for up-downs or step ups if necessary

Run — Sub for bike or row that can be completed in 1:00 or less (keep in mind we had the bike yesterday)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Backpack Ground to Overhead

5 Burpee Over Backpack

200m Run

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

2:00 Plank Hold*

20 Feet Together Squats

1:00 Farmer Hold (AHAP)

*Any variation of Plank Hold is allowed. Goal is to hold as long as possible.

(No Measure)