CrossFit Warrenton – CrossFit

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Warm-up (No Measure)

Banded 7’s

-into-

5 min AMRAP

:30 Bike/Row

5 Muscle Snatch (empty bar)

5 Snatch Push Press

5 Power Snatch

Sept 1, 2021 “Temple of Doom” (Time)

RX:


24/20 Cal. Row/Bike


30 Power Clean and Jerks (135/95)


24/20 Cal. Row/Bike

MOD:


20/15 Cal. Row/Bike


30 Power Clean & Jerks (or snatches) -Lighter weight


20/15 Cal. Row/Bike

R+

30/24 Cal. Row/Bike

30 Power SNATCHES (135/95) (R++ 155/105)

30/24 Cal. Row/Bike

TARGET SCORE

* Target time: 10-12 minutes

* Time cap: 15 minutes

Handstand HOLD Skills and Drills (5 sets of a HandStand HOLD (stay consistent))

Advance:

5 Sets

1-minute Handstand Hold (wall)

1-minute Rest

Intermediate:

5 Sets

:45-second Handstand Hold (wall/ feet on Box)

1:15-minute Rest

Beginner:

5 Sets

:30-second Handstand Hold (feet on Box/Knees on Box)

1:30-minute Rest

* Use Dumbbells or Barbell overhead hold as a substitute for athletes who struggle with stability.
Try to stay consistent on HOW LONG you hold each round

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