4-24-17

Thomasville CrossFit – CrossFit Advanced

Athletes following this program should be confident in their own technical proficiency with Olympic Weightlifting, Power Lifting, Gymnastics, and Cardio Respiratory components used inside of Thomasville CrossFit. Athletes adhering to this program should be in daily practice of multiple recovery methods and have a strong knowledge of their nutritional needs. If you cannot confidently say you are focused on recovery and nutrition this program will crush you. Choose either Power or Muscle for weightlifting and not both. Everyone can do gymnastics and all Cardio.

Weightlifting

Power Development Focus

Snatch (3-3-3-3-3)

75%

Split Jerk (3-3-3-3-3)

75%

Front Squat (3-3-3-3-3)

76%

Snatch Pull (5-5-5)

100% Snatch

Gymnastics

Hanging Leg Raise (12-12-12-12-12)

Always try for unbroken sets. 2 min rest max between sets. Legs straight and lifted high is RX.

Glute-Ham Raises (8-8-8-8-8)

Ring Rows (10-10-10-10-10)

Laying as flat as possible. Control is most important.

Weightlifting

Muscle Development Focus

Romanian Deadlift (10-10-10-10-10)

RDL
25%BSQ

60-90 sec rest between sets

Pendlay Row (10-10-10-10-10)

25% BSQ

60-90 sec rest between sets.