CrossFit Warrenton – CrossFit

Warm-up with Plate/Body Weight (No Measure)

1′ Alt Samson

1′ Glute Bridges

1′ Plate Hops

:45 Active Samson + Air Squat

:45 Single Leg Glute Bridges

:45 Plate Ground to Overhead

:30 Air Squats

:30 Glute Bridge Walkouts

:30 Plate Counterbalance Squats

(Warmup Performed with 10# or 15# Plate)

1′ Front Rack Stretch

:30e direction Wrist Stretch

1′ Childs Pose

Power Clean + Jerk (15′ to build to YOUR heavy max)

On the Power Clean and Jerk, we can improve our bar path and efficiency by dialing 3 sections of the lift:

The Beginning: Push the shins back to ensure a straight initial pull off the floor

The Middle: Make sure the elbows track high and outside to keep the bar close to the body

The End: In the dip of the jerk, make sure the forearms are pointed towards the middle of the body so that the bar ends up balanced over the center

“Air Fryer” Jan 13, 2020 (Time)

3 rounds:

50 Air Squats

10 Power Clean & Jerks (115/75) R+ (135/95)