CrossFit Warrenton – CrossFit
Junk Yard Dog 1 & 2 + Barbell Warmup (No Measure)
Junkyard Dog Part 1 & 2
– SOLO option available (PVC Pipe Press/Jumping Squat Warm Up)
————-
(with EMPTY BAR)
5 Clean Deadlifts
5 Clean Shrugs
5 Clean High Pull Ups
5 Muscle Cleans
5 Front Squats
x2
————-
(with EMPTY BAR)
1 Hang Squat Clean + 1 Below the Knee Squat Clean + 1 Full Squat Clean
x2
———–
20 sec. Assault Bike (workout pace)
20 ft Farmer Carry (start light and add weight on the second set)
x2
Power Clean + Hang Squat Clean + Squat Clean (2 sets @ 75% ; 3 sets @ 80%)
Power Clean + Hang Clean + Clean:
– 2 sets x 1+1+1 reps @ 75% 1 RM clean
– 3 sets x 1+1+1 reps @ 80% 1 RM clean
* Rest 60-90 seconds between sets
Feb 4, 2021 “Elmor Fudd” (6 Rounds for distance)
2:00 Amrap (6 sets)
20/15 Cal Bike
Max Distance Farmers Carry (2x100s/2x70s)
– Rest 2:00 after each set
OPT 1 (Masters 45+)
15/12 Bike
Max Distance Farmers Carry (2x70s/2x50s)
OPT 2
1:00 Assault
Max Distance Farmers Carry (2x50s/2x35s)
Accessory Work (if time) (No Measure)
1′ quad smash (each side)
https://youtu.be/6zxQkBZLoXs
1′ 3 Hip Mobility Stretching Exercises
https://youtu.be/nLuvQCTPrcY
3-way wrist stretch (:30each)
https://youtu.be/bBx7Ir-Mqfc
-Hands and knees – palms down/fingers forward
-Hands and knees – palms down/fingers towards body
-Hand and knees – palms up/fingers towards body