CrossFit Warrenton – CrossFit
Warm-up (No Measure)
10 min AMRAP
:30 Jump Rope
5 dynamic squat stretch
5 Back Squats (empty bar – build across)
5 Hang Power Cleans (empty bar)
5 Shoulder to Overhead (empty bar)
Back Squat (10′ to work up to a heavy single)
Work up to a heavy single.
Go off of feel!
-If your body is tired, stay at lower percentages.
– If Athletes feel ok, go up each set.
Try and reach a heavy single in 5-8 working sets
April 26, 2021 “The Chosen” (2 Rounds for time)
Rx
6 Burpee Pull-Ups (or 3 Muscle Ups (Bar or Ring)
9 Hang power cleans (115/85)
7 Shoulder to Overhead (115/85)
35 Double Unders
X3
-Rest until 15:00-
18 Burpee Pull-Ups (or 9 Muscle Ups (Bar or Ring)
27 Hang power cleans (115/85)
21 Shoulder to Overhead (115/85)
105 Double Unders
MOD:
20 Jumping Pullups on Rings (bottom of rings @ top of head…reach full squat and straight arms at beginning of each rep)
9 Hang Muscle Clean (light)
7 Push Press (light)
30 Singles
X3
-Rest until 15:00-
40 Jumping Pullups on Rings
27 Hang Muscle Clean (light)
21 Push Press (light)
90 Single Unders
R+
8 Burpee Pull-Ups (or 5 Muscle Ups (Bar or Ring)
9 Hang power cleans (135/95)
7 Shoulder to Overhead (135/95)
50 Double Unders
X3
-Rest until 15:00-
24 Burpee Pull-Ups (or 15 Muscle Ups (Bar or Ring)
27 Hang power cleans (135/95)
21 Shoulder to Overhead (135/95)
150 Double Unders
TARGET SCORE
* Target time each set: 9-11 minutes
* Time cap: 13 minutes
Warm-up (No Measure)
Accessory Work (on your own)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back