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)