CrossFit Warrenton – CrossFit
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Warm-up (No Measure)
8′ AMRAP
:30 Row
10 Double Unders
5 Kettlebell Swings
2 Burpee Pulls ups
5e Iron Cross
Oct 8, 2021 “No Pickles” (Time)
Rx:
2 Sets
:
500/400m Row
75 Double Unders
20 Swings (35/25)
10 Burpee Pull-Ups
20 Swings (35/25)
75 Double Unders
500/400m Row
-rest 5 Minutes b/t sets-
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MOD:
2 Sets
:
300/250m Row
60 Single Unders
15 Swings (light)
15 Burpees
15 Jumping Pull-Ups
15 Swings (light)
60 Single Unders
300/250m Row
-rest 5 Minutes b/t sets-
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R+
2 Sets:
500/400m Row
100 Double Unders
20 Swings (53/35)
15 Burpee Pull-Ups
20 Swings (53/35)
100 Double Unders
500/400m Row
-rest 5 Minutes b/t sets-
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TARGET SCORE
* Target time each set: 9-11 minutes
* Time cap each set: 12 minutes
Standing Single Arm DB Shoulder Press (4 set (10 reps each side))
*Hold a dumbbell in one hand, press overhead to full lockout.
*To not lean towards or away from loaded side, but aim to keep body as balanced as possible while being under isolateral load.
*Repeat on other side to complete set.
Athletes Notes
Focus: Hold a dumbbell in one hand, press overhead to full lockout. To not lean towards or away from loaded side, but aim to keep body as balanced as possible while being under isolateral load. Repeat on other side to complete set.
*Build to a moderate weight, stay the same or build across sets
Hip Extension (5 sets of 20 reps)
On GHD or Back Ext Machine so hips are slightly past the hip pad.
Go down bending hips to 90 degrees and raise to parallel.
Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep