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)


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″)



15 Burpee + Stepup (20’’/16’’)

15/12 Calorie Row

30 Alt DB Snatch (light)

15/12 Calorie Row

15 Burpee + Stepup (20″/16″)



20 BBJO (24/20’’)

25/20 Calorie Row

30 Power Snatch (95/65)

25/20 Calorie Row

20 BBJO (24″/20″)


* 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)