Announcements
Get to gym to warm up on your own and stuff set up PRIOR to July 4th 8:30am class. Clock will start promptly at 8:30 for 60minute CAP. For those who arrive late, no problem, you just won’t have the full hour so you’ll have to go super fast! ? Parade is at 10am so parking might be difficult as Main Street will be closed.
CrossFit Warrenton – CrossFit
Partner Bikes/Bands Warmup (No Measure)
With a Partner
Partner 1:
3 Minute Bike (1 Minute Easy, 1 Minute Moderate, 1 Minute Faster)
Partner 2:
6 x 30 Seconds Each of Banded Movement
Switch stations after the 3 minutes.
Banded Movements:
Glute Bridges
Right Leg Glute Bridge
Left Leg Glute Bridge
Alternating Front Plank Leg Raises
Pausing Air Squats
Air Squats
*Place mini band just above the knees if you have them. If not, complete these slow and controlled without a band.
Power Snatch (3 Position Snatch Complex @ ~55% of 1RM)
*go over form/movement of complex as a class with PVC first then…
On the 2:00 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch
This complex involves a total of (6) repetitions. As it flows in full:
1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Hang Squat Snatch (knee-level)
1 Squat Snatch (from the floor)
15′: Leg Work “July 3rd” (AMRAP – Rounds and Reps)
10 Box Jump Overs (24″/20″)
15 Dumbbell Front Squats (40s/20s)
10 Calorie Assault Bike
R+ (30″/24″), 50s/35s, 15/12 Cal Assault