CrossFit Warrenton – CrossFit


7′ AMRAP Warmup (Bike/Empty Bar/Stretching) (No Measure)

7 min AMRAP

:30 bike

7 deadlifts (empty bar)

7 Snatch Grip Push Press from back rack

7 Sky Reacher Squats (each side – freehand on the floor or opposite foot)

7 jump squats


2 sets

– With an empty bar –

5 Snatch Deadlifts

5 Snatch Shrugs

5 Snatch High Pull-Ups

5 Muscle Snatch

5 Overhead Squats

Squat Snatch (12′ to establish a heavy Squat Snatch)

If you don’t want to do squat snatch for ANY reason, let’s take this time to do CrossOver Symmetry instead to strengthen your shoulders! 🙂

**”Heavy Singles” is not a max.

-Looking for a comfortable lift for the day the feels good AND looks good.

-Do NOT reach the danger zone on this so stop before form begins to break down.

**Give athletes whose shoulders aren’t GREAT, the opportunity to do crossover symmetry during this time, instead.

**Look to reach a heavy single in 5-8 working sets.

**Complete a lift every 60 seconds or so when it gets heavy.

** If you reach weight early and time is left then drop down to about 70% (of Heavy Single) and hit few reps working on technique.

“The Commissioner” (Time)


70/50 Cal Bike

45 Deadlifts (185/125)


50/40 Cal Bike

45 KB Deadlifts (or lighter than 185/125 on the barbell)


90/70 Cal Bike

45 Deadlifts (225/155)

Target Time: 7-9 minutes

Time cap: 15 minutes

March Mobility Challenge (Squat HOLD/Pullup HOLD) (No Measure)

***Mobility Challenge***

Accumulate 3 minutes total of each:

– Squat Hold

– Pull Up Dead Hang