CrossFit Warrenton – CrossFit
Warm-up (No Measure)
Warmup:
10’ Amrap
1’ Machine
10 Pullins
10 Alternating Box Step Ups
July 1, 2021 “A Dinosaur’s Story” (Time)
R+ (Teams of 2)
50/40 Cal Bike
100 Double DB Step Ups (50s/35s) (24″/20″)
50/40 Cal Bike
Warmup for Snatches (No Measure)
3 sets (empty bar)
3 Hang Snatch Grip Shrugs
3 Hang Snatch Grip High Pulls
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squats
3 Power Snatch
If you’re not doing Snatches do this as an alternative:
30 AbMats
20 Air Squats
30e Russian Twists
20 Air Squats
30e Side Plank Bumps
x2 or 3
Hang Snatch (START your lift from just above your knees)
3 @ 65%
3 @ 70%
2 @ 75%
2 @ 80%
1 @ 85%
1 @ 90% + (if feeling good)
Accessory Work (on your own) (No Measure)
1′ foot smash w/ lacrosse ball (each side)
1′ calf stretch against wall (each side)
1 min foam roll upper back