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

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