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.