CrossFit Warrenton – CrossFit
Warm-up (No Measure)
1 Crossover Symmetry movement
10-sec Plank HOLD (handstand hold if doing HSPU)
3 Push Press (empty bar – build across)
3 Front Squats (empty bar – build across)
3 Overhead Squats (empty bar – build across)
Dec 27, 2021 “Ghostbusters” (1 Rounds for time)
8 Overhead Squats (95/65)
8 STRICT Shoulder Press (or 6 HSPU)
12 Front Squats (95/65)
12 Push Press (or 10 HSPU)
8 Front Squats (mod-light)
12 Back Squats (mod-light)
12 DB Push Press (light)
8 Overhead Squats (115/75)
10 STRICT Shoulder Press (or 8 STRICT HSPU)
12 Front Squats (115/75)
14 PushPress (or 12 HSPU)
Single DB Chest Press (3×10)
Start with a SINGLE DB and extend toward ceiling while lying on a bench. (one side at a time).
Heavy core engagement will be needed due to only one side being loaded at a time.
Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. Set is complete when required reps have been completed on each side. 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.
Build to a moderate weight and stay the same or build across all sets.
Standing Tricep Extension w/ band (4×10)
Attach band to pullup bar overhead.
ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
Resistance should allow for control throughout the extension.
Avoid going to complete lockout at the bottom: focusing on stopping just before full extension.
Focus on engagement of triceps with each rep and stop before failure is reached.
Torso should be slightly bent forward arms/elbows slightly in front of body