CrossFit Warrenton – CrossFit

Warm-up (No Measure)

10’ AMRAP

Crossover Symmetry

5 Wallballs

5 V-Ups

5 Pushups

5 Muscle Snatch (Empty Bar or PVC pipe)

5 Snatch Push Press (Empty Bar or PVC pipe)

3-Position Power Snatch (1-Floor 2-Halting BELOW knees 3-Halting ABOVE the knees) (5 sets over 10′-12′)

The bar cannot be dropped until all three reps have been completed.

The FOCUS should be a good positioning and sound form rather than going as heavy as possible.

*Build to a Heavy Unbroken Complex across 5 working sets

Ocr 25, 2021 “Winnie the Pooh” (Time)

Rx

100 Wallballs (14/10)

50 GHD’s or 50 V-Ups

40 Push-ups

30 Alt Double DB Step Ups (35s/25s)(20’’)

R+ (same reps)

(20/14)

(50s/35s)onto(24’’/20’’)

MOD:


3 rounds


20 Wallballs (light)


15 Sit Ups


10 Push-ups


10 Alt Double DB Step Ups (light and low box)

**all Rx and R+ Pushups are chest to the ground, w/no hip quad touch pushups, full lock out at the top

TARGET SCORE

* Target time: 11-13 minutes

* Time cap: 20 minutes

Rear foot elevated DB Split Lunge (4 sets: 12 Reps (each side))

Focus: Set up a platform or bar slightly below knee level. Standing in front and facing away from this platform, place the top of the rear foot on the platform and the forward foot far enough ahead so that the back knee can be lowered to the floor with the heel of the forward foot staying in contact with the floor throughout reps. Holding dumbbells in each hand, lunge on the forward leg until the back knee contacts the floor or you reach the end of your range of motion (do not force ROM). To stand, contract the glute on the working side and drive the ground away with the working foot. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.
Optional (on your own) if time left in class

**you can also choose to do this “instead of” snatches