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′