3-20-20
Announcements
Check your email for Thomasville CrossFit – Staying Strong through the Coronavirus and box updates!
Please help us out by following these practices in the box:
1. First and foremost, if you do not feel well or live with someone who is ill, please do not come to the box.
2. Practice exceptional hygiene. Wash your hands. Avoid touching your face. Wipe down your equipment.
3. Keep eating meat, vegetables, nuts and seeds, some fruit, little starch and no sugar. We want your immune system to stay strong! In health and fitness, your nutrition comes first. We say it all of the time, yet we can’t say it enough!
4. Please sign in/reserve your spot for class and log your WOD results via the Wodify app on your phone rather than the community computer.
5. Use air high fives or fist bumps, toe taps, etc.
Stay healthy, fam! We love y’all. Nick & Abrie
Join our private Facebook group, Thomasville CrossFit Athletes!
https://www.facebook.com/groups/2588004631526116/?ref=share
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 prior to the start of class.
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
Weightlifting
Snatch (3-3-3)
Weightlifting
Front Squat (3-3-3)
Weightlifting
Behind the Neck Press (Snatch Grip) (5-5-5)
New Section
Weightlifting
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
Grab a broom and unscrew the brush, tada! PVC pipe drills!
Demo from the man himself https://youtu.be/Y5YFU_iuwJ4
Tempo Squat (7-7-7-7-7)
With a 3-5 second count down to the bottom of your squat.
Find an object like a backpack filled with heavy stuff, hold something that’s 10# straight out in front of you. What we get creative and post a video!
Metcon
The Broomstick Mile (Time)
For Time use a pvc/broomstick to perform the following exercises.
400m Run
50 Shoulder Presses 0 lbs
50 Push Presses 0 lbs
50 Push Jerks 0 lbs
400m Run
50 Squats 0 lbs
50 Front Squats 0 lbs
50 Overhead Squats 0 lbs
400m Run
50 Hang Power Cleans 0 lbs
50 Hang Power Snatches 0 lbs
50 Sumo Deadlift High-pulls 0 lbs
400m Run