CrossFit Warrenton – CrossFit

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Warm-up (No Measure)

10’ AMRAP

Crossover Symmetry Warmup

:30 bike

4 Box Step Ups

10-sec hollow hold

5 Scap pullups

3 WalkBacks w/pushup

Oct 27, 2021 “Tigger” (Time)

Rx


30 Burpee Box Jump Overs (24/20)

32 Cal Bike


50 Abmat situps


15 Bar Muscle-Up or (30 C2B Pullups or 45 Pullups)


50 Abmat situps


32 Cal Bike


30 Burpee Box Jump Overs (24/20)

MOD:


25 Burpee Box Stepups


25 Cal Bike


25 Abmat situps


25 Jumping Pull Ups


25 Abmat situps


25 Cal Bike 


25 Burpee Box Step Ups

R+

35 Burpee Box Jump Overs (24/20)

40 Cal Bike

50 Stick situps

20 Bar Muscle-Ups (40 Chest to Bar or 60 Pull-Ups)

50 Stick situps

40 Cal Bike

35 Burpee Box Jump Overs (24/20)

Standing Barbell Curls (4 sets of 10 reps)

Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep barbell slightly in front of the body at the bottom position to keep tension on the biceps throughout set (don’t go to complete loss of tension at bottom).
ON YOUR OWN (if time left in class)

Bent Over Barbell Row – Underhand Grip (4 sets of 10 reps )

https://youtu.be/Av1TUMamXSg

a double underhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.
ON YOUR OWN (if time left in class)