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

Seal:

https://www.youtube.com/watch?v=-_7_Hm8OvTM