CrossFit Warrenton – CrossFit
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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)
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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
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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
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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