CrossFit Warrenton – CrossFit

Banded Hammy and Cross Body Stretch (No Measure)

Banded Hamstring Stretch: 1-minute each side:

Laying on their backs, athletes will loop one end of the band around the middle of the foot. The first goal is to bring the leg as far towards the face as possible while keeping it straight. The second goal is to push the heel towards the ceiling to intensify the stretch.

Banded Cross Body Stretch: 1-minute each side:

Swing banded leg across the body to feel a stretch in the outside of the hip and lower back. The goal here is to keep the back shoulder on the ground. Take big deep breaths to deepen the stretch.

Snatch Active Warmups (No Measure)

:30 Active Samson

10 PVC Hang High Pulls

10 PVC Hang Muscle Snatch

PVC Power Snatch Balances

10PVC Squat Snatch Balances

10PVC Hang Squat Snatches

:30 Active Spidermans 

Push-up to Down Dog 

With Empty Barbell:

5 Hang High Pulls

5 Hang Muscle Snatch

5 Power Snatch Balances 

5 Squat Snatch Balances

5 Hang Squat Snatches

Viola (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

11 power snatches, 95 lb.

17 pull-ups

13 power cleans, 95 lb.

Post rounds completed to comments.
U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.
To learn more about Viola click here
Rx ladies: 65#

INSTEAD of Viola (AMRAP – Rounds and Reps)

15 Cal Bike

20 DB Snatches (TOTAL)(40/20)

30 Pullins

20 DB Hang Power Cleans (40/20)


ROM WOD after class (No Measure)