CrossFit Warrenton – CrossFit
Warmup PVC + Empty Barbell Work (No Measure)
1′ Max PVC Pipe Seated Press
1′ PVC Jump Squats
x2
_____________
2 sets
– With a empty bar –
5 Clean Deadlifts
5 Clean Shrugs
5 Clean High Pull Ups
5 Muscle Cleans
5 Front Squats
– into –
2 sets (empty bar)
1 Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
Power Clean + Hang Squat Clean + Squat Clean (1set + 3sets)
Power Clean + Hang Clean + Clean:
– (1+1+1) x 1 set @ 75% 1RM Clean
– (1+1+1) x 3 sets at 80% 1RM Clean
* rest 60-90 seconds between sets *
Feb 17, 2021 “Tom & Jerry” (3 Rounds for time)
3 Sets:
21-15-9
Wall Balls (20/14)
Row Calories
-2 min rest between sets-
*18-12-6 women’s Cals (wallball to 9′ line)
R+ 30#/20# Wallball
MOD:
21-15-9
WallBall Thrusters (20/14)
15-12-9
Calorie Row
Sweet Spot 3:45-4:15 each set
Time cap each set: 5′
Accessory Work (on own if time) Quad Smash/Hip Mobility/Wrist Stretching (No Measure)
1′ quad smash (each side): https://www.youtube.com/watch?v=6zxQkBZLoXs
1′ 3 Hip Mobility Stretching Exercises:
https://www.youtube.com/watch?v=nLuvQCTPrcY
3-way wrist stretch:
:30e https://www.youtube.com/watch?v=bBx7Ir-Mqfc
Hang Squat Clean (just to find %)
Stand up with bar, try to get comfortable changing direction by exploding upward with hips and dropping underneath the bar as quick as possible