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
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Warm-up (No Measure)
3 min Machine
10e Spider Stretch
..into
3 sets (PVC or Empty Bar)
3 Muscle Snatch
3 Overhead Squats
3 Muscle Cleans
3 Front Fronts
3 Push Press
8′ : Nov 10, 2021 “Air Bud” (AMRAP – Rounds and Reps)
Rx
8′ AMRAP
40 Double Unders
10 Deadlifts (155/105)
4 Handstand Push-Ups
-rest 1:00 min-
2:00 min Max Reps
Burpee C2B Pullups
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MOD:
8:00 Amrap
100 Singles
10 Deadlift (lighter)
5 DB Push Press
-rest 1:00 min-
2:00 min Max Reps
Burpee Pull Ups
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R+
8:00 Amrap
50 Double Unders
10 Deadlifts (185/135)
5 Strict Handstand Push-Ups
-rest 1:00 min-
2:00 min Max Reps
Bar Muscle Ups
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**2:00 Max Rep Score will be scored in your notes section
TARGET SCORE
* Target number of Reps each set:
Part A: 4+ Part B: 15 reps +
* Minimum number reps before scaling:
Part A: 3 Rounds
Part B: 10 reps