9-15-20

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

Front Squat (5-5-5-5-5)

at the same weight with 1 minute rest bewteen sets. So probably 60-65% 1RM

Metcon

Metcon (Time)

For Time

100 x Double Unders

5 x Power Clean (205/135)

75 x Double Unders

5 x Power Cleans (185/125)

50 x Double Unders

5 x Power Clean (155/105)
1/2 singles for scaling or 1:1 singles

Power Clean weights (~80%-75%-70%) target those % for scaling down on weight