CrossFit Warrenton – CrossFit

()

Warm-up (No Measure)

Warm Up


10′ AMRAP

:30 Bike


4 Walking Lunge Steps + Torso Twist (each side)


5 Deadlifts


5 Muscle Cleans + Shoulder Press


5 Hang Power Cleans + Push Press


5 Power Clean and Push Jerks

Power Clean + Push Jerk (5 “unbroken” reps EMOM 10′ (touch n go))

This should be light and fluent with focus on controlling the weight and consistent form from start to finish.

The goal should be to keep the first and last sets looking the same (smooth and controlled).

Newer athletes should start with just a barbell, while advanced should stay somewhat conservative.

Don’t go too heavy and lose the stimulus.

Ideally 5 touch and go reps should take around 15-20 seconds

Jan 12, 2022 “Green Goblin” (Time)

Rx:


3 Wall Walks or 5 (Half Way)


40 Front Rack Double DB Walking Lunges (35’s/25’s)


3 Wall Walks or 5 (Half Way)


32/24 Cal Bike


3 Wall Walks or 4 (Half Way)


40 Front Rack Double DB Walking Lunge (35’s/25’s)


3 Wall Walks or 5 (Half Way)

________________________

MOD 1:


10 Walkback + Pushup


20 Box StepUps (hold light weight optional)

10 Walkback + Pushup


20/15 Cal Bike


10 Walkback + Pushup


20 Box Step Ups (hold light weight)


10 Walkback + Pushup

__________________________

MOD 2:


4 Wall Walks


80 Walking Lunge Steps

4 Wall Walks


40 Cal Bike


4 Wall Walks


80 Walking Lunge Steps


4 Wall Walks

_______________________

R+


4 Wall Walks


40 Front Rack Double DB Walking Lunge (50’s/35’s)


4 Wall Walks


40/32 Cal Bike


4 Wall Walks


40 Front Rack Double DB Walking Lunge (50’s/35’s)


4 Wall Walks


TARGET SCORE

* Target time: 11-13 minutes

* Time cap: 18 minutes

()