CrossFit Warrenton – CrossFit
Warm-up (No Measure)
CrossOver Symmetry (one exercise)
5 Snatch Grip Push Press (empty bar or PVC)
5 Overhead Squats (empty bar or PVC )
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 Cal Row
Oct 4, 2021 “Chick-Fil-A” (Time)
Overhead Squat (75/55)
Front Squat (light)
Jumping Pull Ups
Overhead Squat (95/65)
Chest to bar pull-ups
* Time cap: 15 minutes