CrossFit Warrenton – CrossFit
Warm-up (No Measure)
10′ AMRAP
1′ easy row
3 deadlifts (empty bar)
5 deadbugs (each side)
5 Double DB shoulder to overhead
5 wall angels
then..grab an empty barbell
3 Muscle Cleans
3 Hang Power Cleans
3 Front Squats
3 Squat Cleans
– into –
3x though (empty bar)
1 Power Clean + 1 Hang Squat Clean + Squat Clean
Power Clean + Hang Squat Clean + Squat Clean
Power Clean + Hang Clean + Clean:
– 2 sets x 1+1+1 reps @ 70% 1 RM clean
– 3 sets x 1+1+1 reps @ 75% 1 RM clean
* Rest 60-90 seconds between sets
Jan 15, 2021 “The Rescue” (Time)
10 Deadlifts (135/95)
15 Hand Stand Push Ups
10 Deadlifts (185/125)
15 Hand Stand Push Ups
10 Deadlifts (225/155)
15 Hand Stand Push Ups
10 Deadlifts (275/185)
15 Hand Stand Push Ups
10 Deadlifts (315/205)
15 Hand Stand Push Ups
Target time: 8-10′
Time cap: 15′
Scaling option 1 (Masters 45+)
For Time:
10 Deadlifts
(95/65)
(135/95)
(185/105)
(225/155)
(275/185)
15 HSPU (head to Abmat/head to 25 plate+Abmat)
Scaling option 2
For Time:
10 Deadlifts
(50%)
(60%)
(65%)
(70%)
(80%)
*15 DB Push press (moderate weight)
Squat HOLD Accessory Work (Time)
Accumulate 3-5 mins Squat Hold
* If unable to hold go position us a the rig or plate to maintain a upright torso, weight over mid foot, and knees tracking over top/in line with toes.
Record how many minutes you were able to hold (1-5)