CrossFit Warrenton – CrossFit

Warm-up (No Measure)

2 Crossover Symmetry movements

1:00 Bike

5 Snatch Push Press

5 Overhead Squats


Nov 1, 2021 “Atlanta Braves” (Time)


5:00 Max Calorie Assault/Echo Bike


* Target Calories: 
Men: 80-100 Calories
Womens: 60-80 Calories

Ring Holds (Do this while others are on the bike then switch)

EMOM for 6′

:20 Ring HOLD (:40 Rest)

**Rx is, in the air, no feet assist

**MOD: legs bent, feet on the ground

Snatch Push Press + OH Squats (1 Snatch PushPress + 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.

Accessory Work: Corps/Shoulder Distraction/Seal (No Measure)

1′ Corpse Pose

1′ banded overhead shoulder distraction (each side)

1′ seal pose