CrossFit Warrenton – CrossFit

Warm-up (No Measure)

Warm Up


8 min AMRAP


30-sec bike


10 Sit Ups


5 Down dog/seal pose transitions


10 Air Squats

Nov 30, 2021 “Apollo Creed” (Time)

Rx:


12/10 Cal Bike


20 GHD Sit-Up (to Parallel) or V-Ups


12/10 Cal Bike


15 Knees to Elbows or 15 Toes to Bar

X3

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MOD:


12/10 Cal Bike


40 Abmat Sit Ups


12/10 Cal Bike


20 Hanging Knee raises

X3

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R+


15/12 Cal Bike


20 GHD Sit-Up or V-Ups


15/12 Cal Bike


20 Toes to Bar


x3

TARGET SCORE

* Target time: 12-14 minutes

* Time cap: 20 minutes

Back Squat (10 rep max (then drop set of 8-10 @ 90% and 80%))

– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.

Work up to a 10 RM. Take a minute or so and then go into the 2 drop sets

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Drop Set: is an advanced resistance training technique in which you focus on completing a set until failure or the inability to do another repetition (don’t go until form breaks).

Try and reach a heavy 10 rep in 4-5 working sets (not including light warm up set). For working sets we want to hit a few lifts of 5-6 reps and save the 10 rep for the final attempt.

Barbell Front Rack Step Ups (7e – 7e -7e)

* This is for quality, not for load! Lightfoot touch on the way down.

* This is for quality, not for load! Lightfoot touch on the way down.

https://www.youtube.com/watch?v=Dy5JPu2Ca0w
Accessory Work (if time left in class)