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