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