Workout Of The Day

12112019

CrossFit Warrenton – CrossFit

Overhead Squat Warmup (No Measure)

Arm Circles 20e

1′ each leg Calf Stretch

1′ Pec Stretch (partner up)

Foam Roll Back

1′ Thoracic Stretch over foam roll

PVC Pullovers

PVC Around the Body

PVC OH Squats

Clean Pull and Full Clean (squat) (5x(1+1))

Perform required number of clean pulls, then immediately perform a full clean into a squat preferably.
recovery of :30 Wallsit

5Rds: Metcon (Time)

30 Single Unders

20 Slams (25/15)

10e uni arm KB squat (35/25)
R+ Double Unders, uni Arm OH KB Squats

R++ 50 Double Unders, 50/25 slams, uni arm OH KB squats (53/35)

12102019

CrossFit Warrenton – CrossFit

Foam Roll Delight (No Measure)

Foam Roll IT Bands (1′ each leg)

Foam Roll Quads (1′ each leg)

Foam Roll Lats (1′ each side)

Foam Roll Back (1′ of your choice)

Foam Roll Calf (1′ each leg)

Deadlift (3,3,3,3)

5′: Metcon (AMRAP – Rounds and Reps)

27/21 Row

27 Burpees

27 Pullups
R+ Chest to Bar

5′ Rest

5′: Metcon (AMRAP – Rounds and Reps)

21/15 Row

21 Burpees

21 AbMat Situps
R+ Toes to Bar

5′ Rest

5′: Metcon (AMRAP – Rounds and Reps)

15/9 Row

15 Burpees

15 Pullins
R+ Pullups

12092019

CrossFit Warrenton – CrossFit

SNATCH Warmup (No Measure)

1’e Thread the Needle

2′ Deep Squat Tube Ankle Mobility

10e Tube over Trap Mobility

10e For-Back Hand Clap Swings

10e BIG Arm Circles

PVC Pullovers

Go over Snatch Form

Overhead Squat (5,5,3,3,1,1)

recovery of 20 Abmat situps or 15 GHD situps

10′: Power Move (AMRAP – Rounds and Reps)

6 Power Snatches (95/65)

9 Overhead Squats (95/65)

12 Box Jumps (24/20)
R+ 115/75

5′ Assault Bike (Calories)

12072019

CrossFit Warrenton – CrossFit

Hot N Heavy “Teams of 2” (AMRAP – Rounds and Reps)

Teams of 2; AMRAP 30:

30Calorie Row

30 Pull-ups

30 Power Cleans (95/65)

30 Thrusters (95/65)

R+ (use these weights)

Round 1: 95/65

Round 2: 115/75

Round 3: 135/95

Round 4: 155/105

Round 5: 175/115

12062019

CrossFit Warrenton – CrossFit

Legs/Arms Warmup (No Measure)

2′ each leg HS Stretch on Rig

2′ Inner Thigh Stretch on Wall

10 For-Back Leg Swings

10 Walkouts

30 Tube Shoulder Ext

10e For-Back BENDS

30 Tube Pull Aparts (pull laterally-arms STRAIGHT)

30’: Metcon (AMRAP – Rounds and Reps)

Hill Sprint then 5 Burpee Box Jump (24/20)

Hill Sprint then 10 BBJump

HS then 15 BBJs

And so on until time is up…

Turkish Get Up (10e)