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