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