CrossFit Warrenton – CrossFit
Warm-up (No Measure)
WARMUP:
6’ AMRAP
:30 Ski Erg
5 stepback lunges (each side)
5 Kip Swings
5 dynamic squat stretch
June 28, 2021 “The Iron Giant” (Time)
R+
4 Sets (1 Set every 5 minutes)
30 Single Arm Dumbbell Overhead Walking Lunge Steps (50/35) (Left Arm)
7 Bar Muscle-ups or 10 Burpee Chest to Bar
30 Single Arm DB/KB OH Walking Lunge Steps (50/35) (Right Arm)
Rx
30 Single Arm DB/KB OH Walking Lunge Steps (35/25) (Left Arm)
5 Bar Muscle-ups or 8 Burpee Chest to Bar
30 Single Arm DB/KB OH Walking Lunge Steps (35/25) (Right Arm)
MOD:
20 Alternating Box Step Ups (20”)
10 Burpees
10 Pullins
20 Alternating Box Step Ups (20”)
Target time each set: 3-3:30
Time cap each set: 4:30 minutes
SNATCH Strength Warmup: (No Measure)
3 sets
3 Snatch Deadlifts to Mid-Thigh
3 Hang Power Snatch
3 Overhead Squats
2 Squat Snatch (Singles)
Snatch Pull + High Snatch Pull + Power Snatch (Every 2:00 for 5 sets)
5 sets….Build from 60-65% to 80-85% 1RM Snatch
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