Workout Of The Day

08172019

CrossFit Warrenton – CrossFit

Warmup around block + movements (No Measure)

Jog around Block

10 Pushups

10e Spiderman

10e Iron Man

10e Scorpions

LETS ROCK n ROLL!

Saturday August 11th 2018 (AMRAP – Reps)

Partner Workout Saturday!

Partner A: Rower

Partner B: Thrusters (75/55)

Row a total COMBINED distance of 5k while your partner is doing Thrusters.

You can switch off whenever/however you’d like until the 5000m on the Rower is completed.

Score is your total COMBINED number of Thrusters!

08162019

CrossFit Warrenton – CrossFit

Trainers Choice Warmup! (No Measure)

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
If you don’t want to find your total: do:

50 cal Bike

50 Cal Ski

50 Cal Row

*50 sit-ups after each

(100 cals is you want to make it harder)

08152019

CrossFit Warrenton – CrossFit

Lil Bit O Everything (No Measure)

10e Forward-Back Bends

10e Side to Side Bends

10e Iron Cross

2′ Inner Thigh Stretch, legs up on wall

20e BIG Arm Circles

Seated Butterfly Stretch

Bottom of the Air Squat Stretch

10×3 Tube Pull Aparts

Wittman (Time)

Seven rounds:

1.5 pood/ 1 pood Kettlebell swing, 15 reps

95/65 pound Power clean, 15 reps

15 Box jumps, 24″/20″ box

Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here

Cool Down (on your own) (No Measure)

1′ each Hip Crossover Stretch with foot propped on wall

Foam Roll ITBands 2′ each

Form Roll Quads 2′ each (4′ total if doing both)

2′ Inner Thigh Stretch on Wall
*ask coach if you’re unfamiliar with these movements

08142019

CrossFit Warrenton – CrossFit

Shoulderssss (No Measure)

10e Tube Pullovers

10 Walkouts

1′ Shoulder Smash on wall

2′ Inner Thigh Stretch on Wall

1’each Hip CO Stretch

10e For-Rev Leg Swings

1′ Pec Stretch on Rig

3-Position Power Clean (15’ to work up to a heavy complex )

POWER CLEANS

The 3-Positions

The 3 positions on the power clean are: the pockets, 1 inch above knees, and the floor.

1. The goal of the 3-position power clean, like the rower, is to breakdown the clean into checkpoints. Athletes can look to pass through these checkpoints on each rep. We can think about one little thing with each position.

1. Pockets: Being the highest position on the body, we have to be fast with the hips to get underneath the bar, especially at the heavier weights.

2. Above the Knees: This is where we can think about pressing the bar against the body. The closer the weight is, the better control you have.

3. Floor: Be patient off the floor. Treat the knees like speed bumps. You can only go fast once you’re past them.
Coach will walk you through this as a class a few times first to make sure everyone knows what is expected regarding form/technique!

August 14, 2019 (AMRAP – Rounds and Reps)

5..10..15..20..etc

Hanging Knee Raises

Thrusters (65/45)

*Hill Sprint after each movement

25’ AMRAP

R+

Toes to Bar

Thrusters (95/65)

08132019

CrossFit Warrenton – CrossFit

KB Calf Smash/Plank/Child’s Pose (No Measure)

1’ Childs Pose hands on KB

1’ each KB Calf Smash

:30 Side Plank Right Side

:30 Side Plank Left Side

1’ Elbow Plank

10 Push-up to Down Dog

August 13, 2019 “Russian Roulette” (Time)

5 Rounds for Rx:

20 Hand Release Pushup

30 AbMat Sit-ups

20 KB Swings (53/35)

150 Single Unders

R+

20 GHDs

10 Handstand Push-ups

20 KB Swings (70/53)

50 Double Unders

X5
Do either Rx or R+ AS WRITTEN to get credit. (Don’t do both)

ROM WOD after class (No Measure)