CrossFit Warrenton – CrossFit
Warm-up (No Measure)
Warm Up
10’ AMRAP
1 Crossover Symmetry Movement
:30 bike
5 scap pull-ups
5 kip swings
5 push-ups
:10 HandStand Hold (or Hold DBs OVERHEAD)
Nov 15, 2021 “John Elway” (Time)
Rx
15/12 Cal Bike
Into
15-12-9
Handstand Push-ups
Pull-Ups
into
15/12 Cal Bike
_____________________________
MOD:
12/10 Cal Bike
Into
21-15-9
DB Push Press
Jumping Pull-Ups
into
12/10 Cal Bike
_____________________________
R+
20/15 Cal Bike
– Into –
21-15-9
Handstand Push-ups
Pull-Ups
– into –
20/15 Cal Bike
TARGET SCORE
* Target time: 8-10 minutes
* Time cap: 20 minutes
Tricep Dips (10-10-10-10 )
Rings or Matador
Scaling:
– feet on the ground for Ring Dips
-Paralettes
switching back and forth from DB Bench Press to Tricep Dips
Alt. DB Bench + Double DB Bench (3 sets: 5 alt. reps (each side) + 5 reps double)
Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side.
Go directly into double DB reps after alternating reps have been completed.
Loading should be moderate and allow for CONTROL throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. DO NOT DROP THE DUMBBELLS.
To avoid injury, bring the knees up to meet the dumbbells and sit up with them.
If you have to drop them to deload, you’ve gone too heavy.