4-16-18
Thomasville CrossFit – CrossFit Advanced
Announcements
Athletes participating in this program should be alloting themselves an additional hour of training per day. This program is not designed to be performed seperate of your normal CrossFit class and is not a substitution for attending the normal class. Any additional training conducted at the box must be pre-approved by Coach Nick.
Weightlifting
Shoulder Press (12 x 5)
50-60% 1RM
If you don’t have a 1RM you should establish that instead and be a little conservative in your max effort.
Single arm Dumbell row (20 x 5)
https://www.youtube.com/watch?v=6k9K_b1KgTI
CORE
back extension (10 x 5)
these should be slow and controlled reps. the tempo should be 3 seconds up and down.