CrossFit Warrenton – CrossFit
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Empty Barbell Squats/Press w/cardio piece (No Measure)
7′ AMRAP
1′ Easy Cardio Piece
5 Dynamic Squat Stretch
3 Empty Bar Back Squats + 3 Pause Back Squats (3-sec hold)
5 Empty Bar Strict Shoulder to OH
:10 Handstand Hold/Plank Hold
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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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Have athletes build up to 60%+20lbs in 3-4 sets hitting 2-3 reps a set
Back Squat (60% of 1RM (+20lb))
– 5 sets x 5 reps @ 60%+20lbs (Total) 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes *
PAUSED Back Squat (1-1-1-1-1)
– 5 sets x 1 reps
* Complete a set every 90 seconds *
-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 (DON’T PULL DOWN).
****This is NOT a max lift , but a good comfortable and controlled set. NOT trying to reach failure.***
March 22, 2021 “Yellowstone” (3 Rounds for time)
Rx:
Every 5 mins (3 sets)
10 Power Cleans (135/95)
15 Strict Handstand Push-Ups
10 Power Cleans (135/95)
MOD:
Every 5 mins (3 sets)
10 Dumbbell Cleans (95/65 or lighter)
30 Push-Ups
10 Dumbbell Cleans (95/65 or lighter)
R+
Every 5 mins (3 sets)
10 Power Cleans (155/105)
20 Strict Handstand Push-Ups
10 Power Cleans (155/105)
TARGET SCORE
Target time each set: 2:30-3:30
Time cap: 4 minutes
March Mobility Challenge (Squat HOLD/Pullup HOLD) (No Measure)
***Mobility Challenge***
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang