CrossFit Warrenton – CrossFit

Warm-up (No Measure)


Row or Ski

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

250m fast

Row or Ski Workout (3 Rounds for time)

2x 5min at easy pace or SR below 27

-2min rest-

3min at moderate pace or SR b/t 28-32

-2min rest-

30sec at max effort sprint

-10sec rest-

30sec at max effort sprint

-3min rest b/t sets-

Run/Bike Blend Workout (Time)

6min run at easy pace, no rest, 6min bike at fast pace

-Rest 3min-

5min run at easy pace, no rest, 4min bike at faster pace

-Rest 3min-

4min run at easy pace, no rest, 2min bike at fastest pace

Barbell STRICT Press (5 sets: 12 Reps; increasing across sets)

Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack.

Kipping Handstand Pushups (5 sets: 8 – 12 reps; controlled quality reps)

Stay within a rep range that will allow for quality on all reps. Hands should be 6-8 inches away from the wall with a slight turnout and outside of shoulder width apart. Keep the core engaged. Breathe out on each kip to assist with core engagement and stability. Ensure that all reps reach full lockout. Follow the sequence of head on ground, butt against wall, load legs, kip/press. Padding or a mat under the head is advised. If you do not have kipping handstand pushups, this movement can be modified to handstand pushups with feet on a box, pike pushups, or a double dumbbell push press.

Seated Arnold Press (4 sets: 10 reps; moderate loading)

From a seated position, raise a dumbbell in each hand to the shoulders with palms facing the body. When pressing overhead, turn the hands during the press to finish with palms facing away from the body. Avoid overextending in the low back during this movement by keeping the core engaged throughout.

Bent Over Lateral Raises (4 sets: 12-15 reps)

While standing, bend over to a 45-80 degree angle of the torso with a dumbbell in each hand. Be sure to load the posterior chain when setting up for this movement to create a stable base and avoid placing all stress on the low back. Lift the dumbbells out to the side, ensuring that you don’t go above the level of the shoulder with the hands. Keep the arms extended (but not locked out) during the entirety of the rep and imagine the arms being pulled up by the elbows rather than the hands to help place emphasis on the rear delts.

GHD Hip Raise (5 sets: 20 reps; unloaded or holding a plate or DB)

Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep

Rear foot elevated DB Split Lunge (4 sets: 10 reps (each side))

Set up a platform or bar slightly below knee level. Standing in front and facing away from this platform, place the top of the rear foot on the platform and the forward foot far enough ahead so that the back knee can be lowered to the floor with the heel of the forward foot staying in contact with the floor throughout reps. Holding dumbbells in each hand, lunge on the forward leg until the back knee contacts the floor or you reach the end of your range of motion (do not force ROM). To stand, contract the glute on the working side and drive the ground away with the working foot. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.

Single Leg DB Romanian Deadlift (4 sets: 10 reps (each side))

Holding dumbbells in each hand, stand on one foot. Bend at the waist and allow the non-working leg to extend backwards for counter balance. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round or right before contact is made with the dumbbells and the floor (whichever comes first). Aim for this movement is level, balance movement throughout rep (no leaning to left or right) and control of body and dumbbells throughout rep. Do not sacrifice either of these for an increase in weight. To stand, contract the glute on the working side. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.