4-12-21

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

Metcon

Metcon (Time)

For Time

10 Round Squat Clean Ladder

200m Run

1 x Squat Clean

RD-RX

1- 135/95

R2- 155/105

R3- 185/125

R4- 205/135

R5- 225/155

R6- 245/175

R7- 275/195

R8- 295/205

R9- 315/ 225

R10- 335/235
When you get to a weight you that’s the heaviest for you stop increasing weight and perform +3 x Squat Cleans at your heaviest completed weight. Examples in class