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

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