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

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