CrossFit Warrenton – CrossFit

Warm-up (No Measure)

One length:

walk on toes

walk to toes backward

walk on heels

lunge walk-arms locked out overhead

lunge walk – torso twist towards forwarding leg

butt kicks

high knees

-into-

5 min AMRAP

8 Alternating Dumbbell Snatch (light)

5 Single Arm DB Thrusters (light)

3 elbow to floor stretch (each side)

June 21, 2021 “From the Window to the Wall” (Time)

R+

18 DB Thrusters (50s/35s)

Hill Sprint

15 DB Thrusters

Hill Sprint

12 DB Thrusters

Hill Sprint

9 DB Thrusters

Hill Sprint

6 DB Thrusters

Hill Sprint

3 DB Thrusters


RX:


18 DB Thrusters (35s/20s)


Run (to top of Culpeper/Lee)

15 DB Thrusters


Run


12 DB Thrusters


Run


9 DB Thrusters


Run


6 DBThrusters


Run

3 DB Thrusters


MOD:


18 DB Thrusters (light)


300m Row


15 DB Thrusters


300m Row


12 DB Thrusters


300m Row


9 DB Thrusters


300m Row


6 DB Thrusters


300m Row


3 DB Thrusters

TARGET SCORE

* Target time: 9-11 minutes

* Time cap: 15 minutes

Snatch Warmup (after workout) (No Measure)

3 Snatch Deadlifts to Below Knee

3 Hang Power Snatch

3 Overhead Squats

2 Power OR Squat Snatches

x3
increase weight each set

Snatch Deadlift (to below knees) + Snatch (3 sets complex)

(1+1)=1 set

x 3 sets

@ 80-90% 1RM Snatch

EMOM for 3′

Snatch (to find percentages)

Couch/Twisted Cross/Bicep Stretch (No Measure)

1 min couch stretch (each side)

https://www.youtube.com/watch?v=ulgAOykAgV4

1 min twisted cross (each side)

https://www.youtube.com/watch?v=eNJI0cX6hQw

30 sec bicep stretch on wall (each side)

https://www.youtube.com/watch?v=QY4gCIYbGQk
ON YOUR OWN IF TIME left in class (or at home)