CrossFit Warrenton – CrossFit
Warm-up (No Measure)
10 min AMRAP
Crossover Symmetry (different movement each round)
30 sec. Easy row
3 Inch Worm into a deep squat
5 box step-ups (each side)
3 Snatch Push Press + 3 Overhead Squats (empty bar – build on touch and go reps)
Snatch Push Press + OH Squats (2 Snatch PP + 1 Overhead Squat)
2 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.
Oct 18, 2021 “Sponge Bob Square Pants” (Time)
Rx
20 Burpee Box Jump Overs (24″/20″)
20/16 Calorie Row
30 Power Snatch (75/55)
20/16 Calorie Row
20 Burpee Box Jump Overs (24″/20″)
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MOD
15 Burpee + Stepup (20’’/16’’)
15/12 Calorie Row
30 Alt DB Snatch (light)
15/12 Calorie Row
15 Burpee + Stepup (20″/16″)
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R+
20 BBJO (24/20’’)
25/20 Calorie Row
30 Power Snatch (95/65)
25/20 Calorie Row
20 BBJO (24″/20″)
TARGET SCORE
* Target time: 10-12 minutes
* Time cap: 18 minutes
GHD Hip Raise (5 sets of 20 reps)
Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep
(on your own IF time left in class)