CrossFit Warrenton – CrossFit
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Warm-up (No Measure)
Warm Up
8 min AMRAP
1:00 Bike
5 Jumping Squats
5 Down Dog/Seal Pose Transitions
5e Side Spider Stretch w/ top arm rotation
Jan 3, 2022 “Noah’s Ark” (Time)
Teams of 2 (1:1)
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Rx
40-32-24-16-8 Cal Bike
**32-24-18-12-6 Women’s Calories
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MOD:
25-20-15-10-5 Cal Bike
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R+
50-40-30-20-10 Cal Bike
*40-32-24-16-8 Women’s Calories
TARGET SCORE
* Target time: 16-18 minutes
* Time cap: 22 minutes
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
Doubel DB Bench Press 1 and 1/2 Reps (4 sets: 10 reps)
Select a weight that you can control when sitting back to start and sitting up to finishing set.
Lay back on a flat bench with a dumbbell in each hand.
Extend arms to the ceiling.
Lower dumbbells down to the outside of the chest. Press halfway back up and then lower back to the outside of the chest. Press dumbbells back to full arm extension to complete rep.
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.