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)
Rx:
Teams of 2
5 rounds
20 Alternating V-Ups (each)
**(Partner Hold Plank (elbows))**
12 Synchro Burpee Box Jump Overs (20/16)
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MOD:
Individual Option
5 rounds
20 GHD’s
15 Burpee Box Jump Overs (24/20)
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R+
Teams of 2
5 rounds
20 V-Ups (each)
* Partner Hold Plank (elbows) *
15 Synchro Burpee Box Jump Overs (24/20)
TARGET SCORE
* 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.
https://www.youtube.com/watch?v=zg3goGwXNMA
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
https://youtu.be/LMdNTHH6G8I