CrossFit Warrenton – CrossFit

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Warm-up (No Measure)

Warm Up:

10’ AMRAP

CrossOver Symmetry (one exercise)

5 Snatch Grip Push Press (empty bar or PVC)

5 Overhead Squats (empty bar or PVC )

5 Burpees

5 Pull-ups/Pullins

Snatch Push Press + OH Squats ((3+1) work up to a heavy set)

3 Snatch Push Press (from the back rack) + 1 Overhead Squat

10′-12′ to work up to a heavy set

Coach will demo how to “absorb” the bar into the back rack by dipping as the bar comes back down from the previous push press.

Don’t add weight if it does not look good or feel good.

**Beginners: stay light and work form. Use a box as a target to squat to for learning squat depth mechanics.
INSTEAD OF DOING STRENGTH:

50 Cal Bike

50 Situps

50 Cal Row

50 Situps

Oct 4, 2021 “Chick-Fil-A” (Time)

RX:

21-15-9


Overhead Squat (75/55)


Bar-facing burpees


Pull-ups

MOD:


21-15-9


Front Squat (light)


Burpees

Jumping Pull Ups

R+

21-15-9

Overhead Squat (95/65)

Bar-facing burpees

Chest to bar pull-ups

* Time cap: 15 minutes

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