CrossFit Warrenton – CrossFit
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Warm-up (No Measure)
7′ AMRAP
10-sec handstand hold
10 Banded Good Mornings
5 Double Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Push Press
Deadlift + Hang Power Clean + Jerk (5 DL+3 HPC+Jerk -Work up to a heavy, UNBROKEN, set)
10-12 minutes to work up to a heavy complex of 5 deadlifts + 3 Hang Power Cleans + 1 Push Jerk.
Grip fatigue will be the major limiting factor on this complex as you are not allowed to drop the bar until push jerk is completed.
Clean grip on the deadlifts and remember to pause at the top of the last rep, then descend into the hang power position.
Do NOT add weight if it does not look good or feel good.
Beginners: stay light and work form and use DBs or PVC if needed to really hammer in technique.
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
MOD 1:
21-15-9
Deadlifts (185/125)
15-12-9
Handstand Pushups
MOD 2:
21-15-9
Kettlebell Sumo Deadlifts (moderate)
Dumbbell Push Press
Strict Pull-Up
8 sets of 6 reps (ON YOUR OWN – if time left in class)
Body Weight Row (Pullins w/barbell on rig) (4 sets of 10 reps (if time left in class))
Set up a barbell at waist height.
You body start INSIDE the rig.
Sit on ground and straighten legs and grab bar from underneath (reverse grip)
Straight line with the body from the heel to the shoulder.
Pullin so your body makes contact just below the sternum.
Adjust feet as needed for correct position.
Difficulty should allow for solid reps without “kipping”.
Raise height of the bar to decrease difficulty.
Feet can be placed on a bench or stacked plates to increase difficulty.