Tuesday HOME

12
May

Tuesday HOME

BayWay CrossFit – HOME

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Hollow Rocks

5 Supermans

5 Up-Downs

5 Jumping Air Squats*

5/5 Single Arm Upright Backpack High Pulls

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 10 Burpee Box Jump Overs

MIN 2 – 20 Hollow Rocks

MIN 3 – 15 Ring Rows

(No Measure)
Opitons:

*Reps, Loading, Volume*…

Moderate to high volume between all movements, with a moderate time frame. If needed, decrease the number of reps so you are able to finish within :45-:50 each minute.

*Movement Adjustments*…

Burpee Box Jump Overs — you should scale the number to allow for completion in under 50 seconds.  Up-downs and box step overs are okay for athletes who are heavily deconditioned.

Hollow Rocks — Scale the number of reps to something athletes can complete unbroken, and in under 40 seconds.

Ring Rows — Scale the difficulty on the ring rows to allow for an unbroken set of 15 each minute.  This will be the station where you should have a longer rest period within the minute.  If cannot ring row, can substitute push ups instead.

Workout – HOME

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 10 Burpee Tuck Jumps

MIN 2 – 20 Hollow Rocks

MIN 3 – 15 Backpack Bent Over Rows

(No Measure)