8-20-19

Thomasville CrossFit – CrossFit

Warm-up

Default Warm-Up 1 (No Measure)

10 Reps Each

Wrist Circles (ea. direction)

Elbow Circles (ea. direction)

Shoulder Circles (ea. direction)

Bend and Reach

Torso Rotations

Hip Rotations

Leg Swings (Front,Back,Sides)

Ankle Rotations

Cossacks

Walking lunges

Spiderman Lunge

Run, Row, Rope 2 minutes.

Warm-up (No Measure)

Round 1

60 sec Left side Hip mobility

60 sec Right side Hip mobility

Round 2

60 sec Left side Hamstring stretch

60 sec Right side Hamatring stretch

Round 3

3 sets

10 x Banded Goodmornings

10m walking lunge
Both deadlift prep movements

https://youtu.be/2Btkof9fmeA

Use rig as wall for hamstring stretch and try to use contract and relax technique to help improve mobility.

Weightlifting

Deadlift (3-3-3-3-3)

Each rep should start from a complete stop today. ~ 80%

This weight should stay the same for all 5 sets

Cool Down

Warm-up (No Measure)

3 Rounds

15 x Hip extension

15 x Left 1 Arm Kettlebell Swing

15 x Right 1 Arm Kettlebell Swing

Rest as needed
Hip Extension

https://youtu.be/uha4orxDqSM

Single Arm Kettlebell Swing

https://youtu.be/4fNXFmhNN14