Announcements
Hang Snatch is the strength work today. What it “should” say (although it won’t let me change it) is to specify whether you catch it in a power position (aka above a full squat) or if you catch it in a Squat. Just specify which receiving position you worked on today, in the notes section.
Sorry for the confusion!
CrossFit Warrenton – CrossFit
Warmup (Bike/Squats/Situps/Deadlifts) (No Measure)
10′ AMRAP
1′ Easy bike
5 dynamic squat stretch/Russian Baby Makers
5 Stick Situps (PVC in back rack)(focus on leg extension when sitting up)
5 Deadlifts (empty bar – build across)
@80%: 1 Front Squat + 2 Back Squats (x5 sets) (5 Rounds for weight)
Every 1:30 for 5 sets
Set 1 @ 0:00
Set 2 @ 1:30
Set 3 @ 3:00
Set 4 @ 4:30
Set 5 @ 6:00
Using 1 bar – Perform 1 Front Squat, Rack the weight and then go right into your set of 2 back squats
Record each round for weight (should all be the same weight, but in the event you go up/down you have the ability to change)
Front Squat ((added so you can find your 80% needed for complex)
June 10, 2021 “Harry Grant” (Time)
RX:
Teams of 2
80 Deadlifts (115/75)
160 AbMat Situps
40 Deadlifts (185/125)
80 ABMat Situps
20 Deadlifts (275/185)
40 ABMat Situps
MOD/SOLO OPTION:
40 Deadlifts (135/95)
30 GHDs (or 60 AbMats)
20 Deadlifts (185/135)
20 GHDs (or 40 ABMats)
10 Deadlifts (275/185)
10 GHDs (or 20 AbMats)
R+
Teams of 2
80 Deadlifts (135/95)
80 GHD’s
40 Deadlifts (225/155)
40 GHD’s
20 Deadlifts (315/225)
20 GHDs
**-Partner Holds Elbow Plank while other Partner is doing GHDs – break up however you need**
Accessory Cool Down (on your own if time left in class -or- at home) (No Measure)
1′ pigeon pose (each side)
– https://www.youtube.com/watch?v=jQMsyrLowFw
1′ seated QL stretch (each side)
– https://www.youtube.com/watch?v=3QdpzAoIglI
1′ foot smash lacrosse ball (each side)
– https://www.youtube.com/watch?v=636EQMF2tME