CrossFit Warrenton – CrossFit

Warm-up (No Measure)

10′ AMRAP Warmup

1 Crossover Symmetry Movement (do a different one next round)

5 scap pullups

5 box step ups (each side)

3 Sky reacher squats (each side)

5 Thrusters (empty bar – build across)

Power Clean + Jerk (2-2-2-2-1-1)

1 Set every 1:30

(0:00, 1:30, 3:00, 4:30, 6:00, 8:30)

2 @ 65% 1 RM Power Clean

2 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1@ 90%+

**If you dont think you have a correct % recorded, just try to go up in weight a bit each set

The set of 2 is: Power Clean and Jerk + Power Clean and Jerk (NOT 2 PC + 2 Jerks)

Power Clean (added so you can find your % for C&J Complex)

June 11, 2021 “Jeff Gordon” (Time)

Rx:


30 Pull Ups


20 Box Jump Overs (20/16)


10 Thrusters (135/95)


20 Box Jump Overs


30 Pull Ups


MOD/Solo:


30 Jumping Pull Ups (or Pullins)


20 Box Step Ups (20’’)


10 Thrusters (lighter weight / or Dumbells)


20 Box Step Ups (20’’)


30 Jumping Pull Ups (or Pullins)

R+:

30 Chest to Bar

20 Box Jump Overs (24/20)

10 Thrusters (155/105)

20 Box Jump Overs

30 Chest to Bar

TARGET SCORE

* Target time:4-6 minutes

* Time cap: 12 minutes

Accessory Work: Corps/Shoulder Distraction/Seal (No Measure)

1′ Corpse Pose

https://youtu.be/BeK5yauN-74

1′ banded overhead shoulder distraction (each side)

https://youtu.be/U-sV7fK8fUo

1′ seal pose

https://youtu.be/eln0jlSQkI0