Thursday HOME

7
May

Thursday HOME

BayWay CrossFit – HOME

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Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 High Knees

:30 Butt Kickers

10 Glute Bridge-Ups (:03 pause at top)

10 KB/Backpack Sumo Deadlifts*

10 Upright KB/Backpack High Pulls

Workout

Metcon (Time)

5 ROUNDS FOR TIME*

10 KB Sumo Deadlift High Pulls

15 Russian Kettlebell Swings

20 Sit-Ups

200m Run

*18:00 Hard Cap

(Score is Time)
Options:

*Reps, Loading, Volume*…

All movements in today’s workout should be completed unbroken for all 5 rounds. This means we should look to scale our more deconditioned or newer athletes to lighter loads to ensure this happens. If very deconditioned you can scale the number back to 5 SDHP and 10 Russian KBS.

*Movement Adjustments*…

KB Sumo Deadlift High Pulls — We can sub KB Sumo DL, or KB Upright Row.

Russian Kettlebell Swings — Modify the athlete to Box Jumps or Step-ups to maintain a similar movement pattern through the posterior chain. Slam Balls can also be used as a substitute!

Sit-Ups — Sub 40 Mountain Climbers (R + L = 1 rep), a :45 Plank Hold, or 15 Up-Downs.

Run — If unable to run the athlete can complete a 250m Ski, 250m Row, or 600m Bike.

Workout – HOME

Metcon (Time)

5 ROUNDS FOR TIME

10 Backpack Upright High Pulls

15 Russian Backpack Swings

20 Sit-Ups

200m Run or 1:00 Cardio*

(Score is Time)