CrossFit Warrenton – CrossFit
Warm-up (No Measure)
8 min AMRAP
1 min easy bike
5 Deadbugs (each side)
5 Deadlifts (empty bar)
5 Single DB Shoulder to Overhead (each side)
5 Situps (focusing on leg extension during situp for GHD)
_______________________________
2 sets
– With a empty bar –
5 Clean Deadlifts
5 Clean Shrugs
5 Clean High Pull Ups
5 Muscle Clean
5 Front Squats
– into –
2 sets (empty bar)
1 Hang Clean + 1 Below the Knee + 1 Full Clean
3-Position Squat Clean (2 sets @ 70%, 3 sets @ 75%)
Those three positions are from (mid-thigh, below the knee, and the floor).
2 sets @ 70% 1 RM Clean
3 sets @ 75%
*rest 60-90 seconds btw sets
The 3-Positions is a complex, so it equals 1-rep.
Squat Clean (to find percentages for complex)
Workout Prep Warmup (Deadlift/Sh2OH/GHDs) (No Measure)
2 Deadlifts (add weight each set)
3 Double Dumbbell Shoulder to Overhead (add weight each set)
4 GHD’s (2 Parallel + 2 Full GHD’s)
X2
Feb 25, 2021 “Bombay” (AMRAP – Reps)
12 min AMRAP
2-4-6-8-10….
Deadlifts (185/125)
DB Shoulder to Overhead (35’s/20’s)
GHD sit ups (parallel) or Stick Sit Ups
R+ (DL 225/155) (DB 50’s/35’s)
Full touch the ground GHD sit ups (or Stick Sit Ups)
MOD: (155/105) (DBs 30/20s or lighter) and AbMat Situps
Target number of Reps: 200+
Minimum number reps before scaling: 150
Accessory work (on your own) Elevated Pigeon/ShDistraction/Seal (No Measure)
1 min pigeon pose (elevated or on floor – each side)
1 min overhead banded shoulder distraction (each side)
1 min seal pose (feet on wall for deeper stretch)
Elevated Pigeon:
https://www.youtube.com/watch?v=KhNwPnkQTew
Banded Shoulder Distraction:
https://www.youtube.com/watch?v=VMdSwnmrzHA