Workout Of The Day

09162019

CrossFit Warrenton – CrossFit

Warm-up (No Measure)

-Foam roll: quads, it bands, Achilles for 1’e

-:20e Spider-Man series

-15e wrist rolls, elbow turns, shoulder turns

-:30e flexion and extension wrist stretch at wall

-5e alternating reverse Samson stretch

3 rounds of:

5 walkouts

15e mtn. Climbers

10 shoulder level swings (35/25)

Hang Clean & Jerk (3,3,3,3)

Hang Clean immediately into a Power/Split Jerk
Recovery of work on pull-ups

Sept 16, 2019 “Master Splinter” (Time)

3 Rounds:

400 Meter Run

12 Burpee Box Jumps (24/20)

15 Thrusters (95/65)

09142019

CrossFit Warrenton – CrossFit

Partner WOD Saturday Sept 15th, 2018 (AMRAP – Rounds and Reps)

30’ AMRAP

Partner 1: (while partner 2 rests)

1 Thruster (95/65)

1 Burpee

1 Pull-ups (no bands!)-x2 pullins is MOD

Then….

Partner 2: (while partner 1 rests)

1 Thruster

1 Burpee

1 Pull-up

Each round increase everything by 1 rep.

*every 5’ run to top of Culpeper TOGETHER and pick up where you left off…
R+ 135/95

For scoring purposes…If P1 get a round and P2 gets a round that is equal to 2 rounds.

09132019

Announcements

The Power Clean and Squat Clean are 2 different movements. Some people can’t get into a full squat, so they will stick with power cleans. If you want to find both PC and SQT Clean, feel free to; you have 15’ TOTAL, to find both. Remember do NOT yank the bar off the ground: slow to the knees and then accelerate speed of bar starting when bar is at the knees…

CrossFit Warrenton – CrossFit

Work on KIPPING Pullup Form (or T2B) (No Measure)

If you’ve got the kip, work on STRICT pullups/weighted STRICT Pullups or MU swing with pull low ribs.

Compare to: Oct 10, 2017 (Time)

Hill Sprint

30 Air Squats

x4

Rest 2′

15 Kettlebell Swings (53/35)

15 HandStand Pushups (Rx is head to GROUND) (DB PushPress as the Modification (30/20)- or pad up your HSPU as much as necessary)

x3

Rest 2′

30 Back Ext

30 Pushups

x2

09122019

Announcements

The Power Clean and Squat Clean are 2 different movements. Some people can’t get into a full squat, so they will stick with power cleans. If you want to find both PC and SQT Clean, feel free to; you have 15’ TOTAL, to find both. Remember do NOT yank the bar off the ground: slow to the knees and then accelerate speed of bar starting when bar is at the knees…

CrossFit Warrenton – CrossFit

Squat Clean (15’ to work up to a 1 rep max. )

Power Clean

Sept 12, 2019 (Time)

3 Rounds:

30 Calorie Bike

30 AbMat Sit-ups

30 Dumbbell Hang Power Cleans (40/20)

R+ GHDs and (50/35)

09112019

Announcements

The Power Clean and Squat Clean are 2 different movements. Some people can’t get into a full squat, so they will stick with power cleans. If you want to find both PC and SQT Clean, feel free to; you have 15’ TOTAL, to find both. Remember do NOT yank the bar off the ground: slow to the knees and then accelerate speed of bar starting when bar is at the knees…

CrossFit Warrenton – CrossFit

Warmup 2 (No Measure)

200m Easy Row

10e Active Spider stretch

200m Medium Row

10x (Push-up to Down Dog)

200m Faster Row

Banded Air Squats

9-11 Hero WOD (Time)

2001 Meter Row or Run

11 Box Jumps (30/24)

11 Thrusters (135/95)

11 Burpee Chest To Bar Pullups

11 Power Cleans (170/120)

11 HSPU (or x2 HR Pushups)

11 KB Swings (70/53)

11 T2B (x2 knees above hips)

11 Dead Lifts (170/120)

11 Push Jerks (135/95)

2001 Meter Run or Row
ONE bar!!