11-16-20

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

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

Warm-up

Warm-up (No Measure)

Stretches that help with Overhead Squats

1. Middle/Upper back on foam roller (helps with overhead position)

2. Pigeon variations ( helps to open hips up)

3. Ankle Stretch with weight ( helps ankle flexability)
using stretches for 20-30 seconds each between warm-up sets is a good way to stay active during a weightlifting session and work on mobility to improve your lifts.

Weightlifting

Snatch Complex 1

High Hang Snatch + Hang Snatch + Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

200m Run

10 x Overhead Squats (75/55)

5 x Pull-Ups (strict)