CrossFit Warrenton – CrossFit

Warm-up (No Measure)

8′ AMRAP

1′ Rower

5 Down Dog into Seal Pose

5e Scorpions

June 22, 2021 “Atreus” (8 Rounds for time)

R+

Every 2:00 (8 sets)

12/10 Calorie Row

12 Burpees



Rx

Every 2:00 (8 sets)


12/10 Calorie Row


10 Burpees

MOD:


Every 2:00 (8 sets)


45 seconds

Max Calorie Row (12/10 cal. limit)


45 seconds Max Burpees (12 limit)

TARGET SCORE

* Target time each set: 1:15 to 1:30

* Time cap each set: 1:45

Paused Squat Clean + Squat Clean + Paused Jerk (x 3 sets @ 70-75% 1RM Clean and Jerk)

Pause Squat Clean (in receive position :03) + Squat Clean + Pause Jerk (in receive position :03)

RIGHT IN TO….

Clean and Jerk (1-1-1 @85%-90% of 1RM)

EMOM (3 minutes total)

Accessory Work: Pigeon/Foot Smash/QL Stretch (No Measure)

**ON YOUR OWN…if time left in class (otherwise do at home)

1 min pigeon pose (each side)

https://www.youtube.com/watch?v=jQMsyrLowFw

1 min seated QL stretch (each side)

https://www.youtube.com/watch?v=3QdpzAoIglI

1 min foot smash lacrosse ball (each side)

https://www.youtube.com/watch?v=636EQMF2tME