CrossFit Warrenton – CrossFit
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Warm-up (No Measure)
Warmup:
7 min AMRAP
10-sec Handstand Hold
5 situps (focus on leg extension)
5 Deadlifts (empty bar)
5 Hang Muscle Cleans
5 Push Press
Power Clean + Hang Power Clean + Jerk ((PC + HPC + Jerk)x2 without stopping)
1 Power Clean + 1 Hang Power Clean + 1 Jerk and right back through it again without dropping.
*This complex is completed unbroken all the way through for six total reps each set.
*Focus on quality form and not be heavily sacrificed to lift more weight.
*After the first Push Jerk, athletes should focus on absorbing the bar back to the front rack, re-grip, and descend back to the floor for the Power Clean.
*Don’t add weight if it does not look good or feel good.
*Beginners: stay light and work form and use Dumbbells or PVC pipe if needed to really hammer in technique.
10-12′ to work up to a heavy set of this 6 rep complex.
Example Set
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk (unbroken)
Oct 5, 2021 “Original Chicken Sandwich” (2 Rounds for reps)
Rx:
AMRAP 7’
4 Strict HSPU
12 GHD SIt Ups
-rest 2 Minute-
AMRAP 7’
8 Kipping HSPU
12 Toes to Bar
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MOD:
AMRAP 7’
6 DB Strict Press (light)
18 Sit Ups
-rest 2 Minute-
AMRAP 7’
12 DB Push Press (light)
12 Hanging Knee raises
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R+
AMRAP 7’
6 Strict Handstand Push-Ups
18 GHD SIt Ups
-rest 2 Minute-
AMRAP 7’
12 Kipping HSPU
18 Toes to Bar
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TARGET SCORE
* Target number of Rounds each set: 3+
* Minimum number rounds before scaling: 2.5 Rounds