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

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