3-29-21
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
21-3/4 WarmUp (No Measure)
General
3 Rounds
5 x inch worm
10 x lunges
10 x hanging scap retractions
with pause at bottom and top
5 x Slow air squats R1, R2&3 use barbell front squat
Specific Gymnastics
3-5 Reps of each movement
Knee raise
Toes to bar or attempts
Pull ups
Pull ups C2B
Muscle ups
Specific weightlifting
3-5 reps of each movement
Hang power clean
Jerk
Thruster
Clean
Metcon
Crossfit Games Open 21.3 RX (Ages 16-54) (Time)
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
F: 65 lb. for the front squats and thrusters
M:95 lb. for the front squats and thrusters
Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here
Warm-up
Warm-up (No Measure)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
(Rest for 1:00 on minute 5,10,15)
8 x Bent over Row (95/65)
10 x Push-Ups
12 x Hang DB Squat Cleans (35/20)
After each rest period continue with the Metcon from the place up stopped.