3-31-20

Announcements

Join our private Facebook group, Thomasville CrossFit Athletes!
https://www.facebook.com/groups/2588004631526116/?ref=share

Thomasville CrossFit – Home WOD

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.

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/Y5YFU_iuwJ4

Weightlifting

Tempo Squat (5×8)

With a 3-5 second count down to the bottom of your squat.
This could be a front squat or maybe a goblet squat with KB/DB or slow air squats. Whatever works best for you.

CORE

Side Bends (3 x 15-30)

with a weight in hand, bend over to the side and return back to standing.
https://youtu.be/dL9ZzqtQI5c

Weight as needed and raise the reps up.

Standing Twist (3x 10-15 each direction )

https://www.youtube.com/watch?v=flYbOp-tNic

Metcon

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP

10 x DB/BB Power Snatch or KBS

10 x Pistols/ step-ups/ Air Squats