CrossFit Warrenton – CrossFit

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Warm-up (No Measure)

Warm Up

2:00 Machine

Then banded @ankle Walks (down and back TWICE)

Every min (6 minutes)

– With an Empty Bar – (on coaches lead)

5 Muscle Cleans

4 Front Squats

3 Push Press

2 Thrusters (Pause a the top and breathe)

Jan 28, 2021 “Jasmine” (Time)

Rx

40-25-10*

Thrusters (65/45)

Calorie Row

*Women’s Cal: 30-18-8

MOD

21-15-9*

Dumbbell Thrusters (Light)

Calorie Row

*Women’s Cals: 15-12-8

R+

42-30-18*

Thrusters (75/55)

Calorie Row

*Women’s Calories: 34-22-14

TARGET SCORE

* Target time: 12-14 minutes

* Time cap: 20 minutes

Handstand Pushup Skills and Drills

Advance:

Every Minute (10:00)

6-10 Kipping Handstand Push Ups (Flat surface or 1 Abmat)

Intermediate:

Every Minute (10:00)

3-5 Kipping Handstand Push Ups (2-3 Abmats)

Beginner:

Every min (10:00) or 5 Sets (From Box or Pike Position)

3-5: 3 Second Descent + Strict Press

* Use Dumbbells or Barbell overhead press as a substitute for athletes who struggle with stability.