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)