CrossFit Warrenton – CrossFit
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10′ Warmup + Tempo Back Squats (No Measure)
10′ AMRAP
30 single unders
5 step back lunges (each side)
3 back squats
3 pause back squats (empty bar – build across sets)
5 alt. V-ups (each side)
3 walk outs
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5 Tempo Back Squats 3/3/1 (empty bar)
(3 secs Negative/ 3 sec Pause @ bottom/ 1 sec stand)
– into –
Have athletes build up to 60+10lbs % in 3-4 sets hitting 2-3 reps a set
Back Squat (5′ EMOM 5 sets x 5 reps)
@ 60% (or weight you did last week) +10lbs (Total)
**Complete a set of 5 every minute for a total of 5 minutes RIGHT IN TO PAUSED BACK SQUATS (below)
PAUSED Back Squat (2-2-2-2-2)
-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 2 reps
* Complete a set every 90 Seconds *
every 1:30 for 5 sets (so 7:30 total minutes here)
March 16, 2021 “Wanda” (Time)
Rx:
75 Double Unders
50 Double Front Rack Walking Lunge Steps 35s/25s
20 Toes to bar
x3
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MOD:
100 Single Unders
50 Step Ups (hold light weight)
25 Hanging Knees Raises
x3
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R+
100 Double Unders
50 Double Dumbbell Front Rack Walking Lunge Steps 50s/35s
25 Toes to bar
x3
Target time 14′-16′
Time CAP 20′