7-23-21
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
Warm-up (No Measure)
2 Rounds
2:00 Row/Bike
10 x Ring Rows
10 x Push-Ups
10m Spiderman Lunge
R1- Front Rack Stretch
R2- Foam Rolling (2:00)
Part 2
Front Squat Barbell
30% x 5
50% x 3
70% x 3
80% x 1
Now you are ready for your first official lift, it should be something just above your last 3 Rep FSQ from week 6/6. ex. 225/155 x 3 could start with 235/160 x 1. After you make that lift try to double the amount you added. Ex. 255/170. Video your lift from the side, if 1 Rms are new to you, youre probably going to short the rep a little.
Part 3
Bench press barbell
30% x 5
50% x 3
70% x 3
You want a little less warmup for bench to conserve your energy, take your first lift at around 85%x 3 its less than what you did for 2 earlier in the week. 2nd & 3 rd attempts should be relatively small increases up.