1-26-21

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

Push Press

Push Press 5-3-1 (3 Rounds for weight)

Push Press

5 RM

3RM

1RM

Start a 25 minute clock, the reps must be completed in that order.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

30 x Double Unders

6 x Handstand Push-Ups

9 x Hang Power Clean (135/95)
1/2 reps is a good scaling. Try not to let the weight be something you have to break up on in your first 3 rounds. Dont get stuck with the reps on the HSPU just leave your ego at the door and cut the reps in half. HSPU mod will be DB shoulder press with x 2 reps