Sunday HOME

17
May

Sunday HOME

BayWay CrossFit – HOME

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Warm-up

Warm-up (No Measure)

1:00 Run/Bike/Row/Up-Downs

10 Slam Ball (or Backpack) Deadlifts

:20 Hollow Hold

10 Air squats w/:02 pause in bottom

:30 Run/Bike/Row/Burpees

10 Alt. Lunges

:30 Jump Rope

10 Slam Balls (or Backpack Ground to Overhead)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

400m Run

20 Slam Balls

25 Air Squats

30 Step-Ups

35 Double Unders

40 Flutter Kicks

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

Run — we can scale the distance by getting as far as possible in 2:00 each round

Slam Balls — athletes should be able to complete these unbroken- scale the volume or the load accordingly

Air Squats — this might be a high volume for some of the newer/more deconditioned athletes- scale the volume if needed

Step-Ups — athletes should be able to complete these unbroken- scale the volume or the load accordingly- we can always stick with bodyweight!

Double-Unders — for athletes not yet proficient with Double Unders, they can work on getting as many as possible in :30 each round

Flutter Kicks — These should take roughly :30-:40 per round- scale the volume if needed

*Movement Adjustments*…

Run — If athletes need to, you can bike, ski erg, or row in place of running.

Slam Balls — If an athlete cannot go overhead, they can perform slam ball deadlifts or burpees. If you are unable to squat down to deadlift the slam ball up, you can place the slam ball on an elevated surface, like a stack of plates or a box.

Air Squats — This is a great opportunity for you to work on squat mechanics. If you are air squat ninjas, make sure they are getting full range of motion down AND up. For those still working on their air squat, place a medicine ball underneath as a point of reference. If you tend to see loss of lumbar curvature in athletes, elevate the depth they need to travel, in order to maintain the curvature of their spine. Others may want to do their air squats in front of a wall and work on squat therapy!

Step-Ups — Increase or decrease the height; or perform lunges as an alternative.

Double-Unders — Scale to 100 single-unders or :30 of double-under practice.

Flutter Kicks — Athletes can hold a hollow position for these or lay on their backs, with hands under their glutes to support their back.

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

400m Run or 2:00 Cardio

20 Backpack Ground to Overhead

25 Air Squats

30 Backpack Alt. Lunges

35 Double-Unders or 70 Single-Unders

40 Flutter Kicks (1R + 1L = 1 Rep)

(Score is Rounds + Reps)