CrossFit Warrenton – CrossFit
Warm-up (No Measure)
10′ AMRAP
5 dynamic squat stretch
3 back squats +3 pause back squats (empty bar -build across)
5 hand-release pushups
3 Box Step-ups (each side)
5 deadlifts + 3 power cleans (empty bar – build across)
*have WOD equipment set up by end of the warmup
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Build up to 60%+40lbs in 3-4 sets hitting 2-3 reps a set. Weight is getting heavier so lighten the load or scale reps down to maintain form!!
Back Squat (5sets x 5 reps @60% +40lb)
* Complete a set every 1 minute, on the minute for 5 minutes *
PAUSED Back Squat
– 5 sets x 2 reps. (:03 pause at the bottom)
* Complete a set every 90 seconds *
April 6, 2021 “Rocky IV” (AMRAP – Rounds and Reps)
Rx:
12’ AMRAP
8 Box Jump overs (20/16)
8 Deadlifts (155/105)
4 STRICT Chest to Ground NO Hip/Quad Touch Pushups
4 Power Cleans (155/105)
MOD:
8 Box Step ups and overs
8 Deadlifts (light weight)
4 Seated Double DB Strict Shoulder Press
4 DB Power Cleans
R+
8 Box Jump overs (24/20)
8 Deadlifts (185/125)
4 Strict Handstand Push-Ups
4 Power Cleans (185/125)
**You can modify Handstand Pushups by: using pads to lessen ROM, kip, invert on the box pushups or seated DB shoulder press. WORK ON YOUR WEAKNESS HERE!