CrossFit Warrenton – CrossFit
Warmup (Tempo Back Squats and workout prep) (No Measure)
10 min AMRAP
1′ Cardio
5 dynamic squat stretch
10 Alternating V-Ups
5 scap pull-ups
3 Buprees
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5 Tempo Back Squats 3/3/1 (empty bar)
(3 secs Negative/ 3 sec Pause/ 1 sec stand)
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Do 2-3set of Back Squats working up to your 60% weight for the EMOM.
Back Squat (5-5-5-5-5)
EMOM 5′ @ 60% of your 1 rep max Back squat
PAUSED Back Squat (Every 2′ perform 3 reps (for 5 sets) 10minutes)
-Pause should be 3 seconds at the bottom.
-Focus on a controlled descent, tight core and tall torso.
-Be explosive out of the bottom and press up on the bar when standing up (DON’T PULL DOWN).
-This is NOT a max lift , but a good comfortable and controlled set.
Not trying to reach failure.
– 5 sets x 3 reps
* Complete a set every 2 minutes *
March 9, 2021 “A Workout” (1 Rounds for time)
18-12-6 Pull ups
12-9-6 Bar Facing Burpees
Rest 5:00
18-12-6 Toes2Bar
12-9-6 BarFaBurp
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R+
21-15-9 Pull ups / Toes to Bar
15-12-9 BarFacBurpees
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MOD:
21-15-9 Pullins/Hanging Knee Raises
15-12-9 Burpees
March Mobility Challenge (Squat HOLD/Pullup HOLD) (No Measure)
***Mobility Challenge***
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang