9-16-19

Thomasville CrossFit – CrossFit

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.
This should be completed before the class begins.

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
https://youtu.be/mWffzvDGeg4

Warm-up (No Measure)

Jumping pull-up & muscle-up practice. 10 minutes.

Metcon

Metcon (AMRAP – Reps)

Alternating Round EMOM12

Clean & Jerk (135/95)

Muscle-Ups

Snatch (135/95)
CJ

https://youtu.be/Cw0YyyJ8Tgw

SN

https://youtu.be/9xQp2sldyts

Cool Down

Smash it up (No Measure)

Tennis ball or Lacrosse ball work 5 minutes.