CrossFit Warrenton – CrossFit
Warmup (HSPU/DB Squats/Deadlifts) (No Measure)
10′ AMRAP
1′ Cardio
10 Band Pull-aparts
10 Deadlifts (build across sets)
10 DB Squats (light)
10 STRICT Seated Shoulder to overhead (work up to HSPU across sets)
Deadlift (5 set x 5 reps @ 75% 1RM (E2MOM))
* Complete a set of 5 deadlifts EVERY 2 MINUTES, along with you set of 5 shoulder press, for 5 total sets (10 minutes)
*You’ll do your 5 deadlifts AND your 5 shoulder press within the SAME 2′ EMOM.
Weight should feel moderate where you can stay unbroken.
Shoulder Press (5-5-5-5-5 @ 75%)
Doing these within the same 2 minutes as your Deadlift EMOM
March 10, 2021 “Another Workout” (AMRAP – Rounds and Reps)
15′ AMRAP
20/15 Cal Bike
12 DB Front Squats (35’s/25s)
10 HSPU
12 DB Front Squats (35’s/25s)
10 HSPU
(*use Kettlebells if DB unavailable)
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R+
25/20 Cal Bike
15 DB Front Squats (50’s/35s)
15 HSPU
15 DB Front Squats (50’s/35s)
15 HSPU
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MOD:
20/15 Cal Bike
12 DB Front Squats (moderate weight)
15 Push Ups
12 DB Front Squats (moderate weight)
15 Push Ups
Goal is 2+ rounds
March Mobility Challenge (Squat HOLD/Pullup HOLD) (No Measure)
***Mobility Challenge***
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang