8-11-20

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

Barbell Clean warm-up (No Measure)

1. Down and Finish

2. High Pull

3. Muscle Clean

4. HPCL- 2″,4″,6″

5. HSCL

5 reps per movement, similar to Burgener Snatch Drills

Weightlifting

Power Clean (3-3-3)

Metcon

Metcon (Weight)

EMOM3 “Ladder”

30 x Double Unders Buy-in

3 x Deadlift

2 x Hang Power Clean

1 x Push Jerk

Rx+ Start @ 185/125

Rx Start @ 115/85

add weight each round, ~ 20/10 each round targeting 4-5 rounds for this workout.
Every 3 minutes the athlete must complete the required work, weight wil be added each round.