CrossFit Warrenton – CrossFit

Warm-up (No Measure)

10 min AMRAP

1 min choice of machine

3 Up-Downs

5 Single Arm Dumbbell Thrusters (each/lightweight)

5 Box Step Ups (each side)

October 14, 2021 “Pail” (Time)


Teams of 2

5 rounds

20 Alternating V-Ups (each)

**(Partner Hold Plank (elbows))**

12 Synchro Burpee Box Jump Overs (20/16)



Individual Option

5 rounds

20 GHD’s

15 Burpee Box Jump Overs (24/20)



Teams of 2

5 rounds

20 V-Ups (each)

* Partner Hold Plank (elbows) *

15 Synchro Burpee Box Jump Overs (24/20)


* Target time: 12-14 minutes

* Time cap: 25 minutes

Thruster (* Work up to a heavy single for the day *)

Inclined Dumbbell Curls (4 sets of 10 reps (on your own if time))

Focus: Done with athlete laying on their back on an incline bench with dumbbells in both hands. The movement places a large amount of isolation on the bicep so do not be tempted to go too heavy with this movement. Do not sacrifice form/control for weight.

Barbell Drag Curls (4 sets of 10 reps)

Focus: Drag curls are performed with a straight bar. Use light weight and “drag” the bar up the body by pulling the elbows up and back. *Do not sacrifice strong shoulder position to try and get the bar higher on drags