CrossFit Warrenton – CrossFit
Warm-up (No Measure)
Lateral Banded Side Steps (2 steps down + 1 step back) down and back
-into-
7 min AMRAP
30-sec assault bike (easy pace)
5 Knees to elbows
5 alt v-ups (each side)
5 Cleans and Jerks (empty bar)
August 9, 2021 “Buffalo Brew” (Time)
RX:
15 Toes to Bar
12/10 Calorie Assault Bike or 10/8 Calorie Echo Bike
9 Clean and Jerks (115/75)
X3
MOD:
15 Hanging Knee Raises or 21 Abmat Sit Ups
12/10 Cal Bike
9 Clean & Jerks (95/65 or light/or DBs)
X3
R+
21 Toes to Bar
15/12 Cal Bike
9 Clean and Jerks (135/95)
X3
TARGET SCORE
* Target time: 8-10 minutes
* Time cap: 18 minutes
Deadlift *Strength Prep* (No Measure)
5 minutes to build up to 80% of their max. Have athletes practice good bar path while driving their feet through the floor with a tight core and active lats –
Deadlift (4-4-4-4-4 @80%)
4 Deadlifts x 5 sets @80% of 1RM
* Complete a set every 1 minute 45 seconds