CrossFit Warrenton – CrossFit
7′ AMRAP Warmup (Bike/Empty Bar/Stretching) (No Measure)
7 min AMRAP
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
– 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)
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang