CrossFit Warrenton – CrossFit

Warm-up (No Measure)

Warm Up

10’ AMRAP

1 Crossover Symmetry 


3 Double DB Snatch (light weight)


3 Double DB Squats (light weight)


3 Double DB Shoulder to Overhead (light weight)


3 Box Step-ups (each side)

Dec 8, 2021 “Ugly Christmas Sweater” (Time)

RX:

…………

Option 1:


20 Rounds


1 Devils Press (50s/35s)


2 DB Thrusters (50s/35s)


3 Burpee Box Jump Over (24/20)

………….



Option 2:


10 Rounds


2 Devils Press (50s/35s)


4 DB Thrusters (50s/35s)


6 Burpee Box Jump Over (24/20)



…………….

Option 3:


5 Rounds


4 Devils Press (50s/35s)


8 DB Thrusters (50s/35s)


12 Burpee Box Jump Over (24/20)

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Rx:

(Same layout)


Devil’s Press &Thrusters (35s/25s)


Burpee Box Jump Overs (20/16)

__________________________


MOD:

5 Rounds


4 DB Burpees + Clean and Push Press


8 DB Thrusters


12 Burpee + Box Step Up
(Light weight/low box)

TARGET SCORE

* Target time: 14-16 minutes

* Time cap: 25 minutes

Toes to Bar Skills & Drills (Spend 10:00 or 5 Sets (whichever comes first))

Advanced:

8-10 Kip Swings
5-8 Strict Toes to Bar



________

Intermediate:


6-8 Kip Swings


5-8 Strict Knee Raise + Extension



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Beginner:



5 Kip Swings (Stand on tiptoes if needed)


5-8 Strict Hanging Knee Raise



* On the Kip, really focus on getting head through arms (swing through) and behind the bar (swing back). *