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!