Announcements
Thursday we have a workout that, if doing Rx, requires a 45/35 RuckPack/BackPack. If you’re wanting to do this weight, you will have to supply your own pack and your own “weighted items” to get that baby to 45/35 (whatever you have around the house). Have this ready to go prior to coming in to class. Do not bring a bag and put our equipment in your backpack. Consider this your homework. If all you have is your personal weight vest (20/14lb is typically the weight), trust me when I say that will be PLENTY. Ive done it with just a 14lb vest in the past and it still takes right at an hour. This is a mentally tough one…1000 step ups is NO JOKE!
**If you have NEVER done Chad before you will NOT be starting off by doing it with 45/35…Your maximum weight will be that of a weight-vest or a DB/KB resting on one shoulder. TRUST me on this…
CrossFit Warrenton – CrossFit
()
Warm-up (No Measure)
10 min AMRAP
1 Crossover Symmetry movement
30-sec easy row
8 Alt Hang DB Cleans
8 Single DB Push Press
Nov 9, 2021 “Little Giants” (Time)
Rx:
30/24 Cal Row
40 Alt Hang DB Clean and Jerk (40/30)
60 Push-ups
40 AltHang DB Clean and Jerk (40/30)
30/24 Cal Row
__________________
MOD:
25/20 Cal Row
25 Alt Hang DB Clean and Jerk (light)
50 Bar Push-ups
25 Alt Hang DB Clean and Jerk (light)
25/20 Cal Row
___________________
R+
40/30 Cal Row
40 Alt Hang DB Clean and Jerk (50/35)
80 Push-Ups
40 Alt Hang DB Clean and Jerk (50/35)
40/30 Cal Row
TARGET SCORE
* Target time: 12-14 minutes
* Time cap: 20 minutes