100421

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

Partner Up Warm Up (No Measure)

Partner Up Warm-Up for this warmup. Treat this Warm-up like our “Rowling” game. each team member will row to the designated target and the team will collect penalty reps and perform those reps as a team after each round.

Set 1

Row = 70m

Penalty = 3x Jumping Jacks

Set 2

Row = 100m

Penalty = Burpees

Set 3

Row = 80m

Penalty = Ring Rows

Set 4

Row = 110m

Penalty = Jumping Pull-ups

Set 5

Row = 90m

Penalty = 2x Alternating V-ups

Set 6

Row = 120m

Penalty = Strict or banded pull-ups

Metcon

Metcon (Time)

10 Sets For Time:

3 Weighted Pull-ups (45/30#)

5 Strict Pull-ups

7 Kipping Pull-ups

Warm-up

Warm-up (No Measure)

Progression // Focus

1) Position on the Pull-up Bar // Grip and Active hang on bar

2) Kip Swing // Fast transition between hollow and arch body positions

3) 2 Kip Swings + 1 Kip // Aggressive press down and rapid close of

the hips

4) 2 Kip Swings + 1 Pull-up // Same as step 3, but pull chin over bar

5) 2 Kip Swings + 1 Pull-up + 2 Kip Swings // Push away from the top

of the pull-up

6) Multiple Pull-ups // Aggressive press down and push away into the

next rep

Warm-up (No Measure)

2 Sets

1 Weighted Pull-up

2 Strict Pull-ups

3 Kipping Pull-ups

Metcon

Metcon (Time)

10 Sets For Time:

3 Weighted Pull-ups (20/14#)

3 Strict Pull-ups

7 Kipping Pull-ups

Cool Down

Warm-up (No Measure)

3 Sets

:30 Supine Snow Angels

:30 Prone Snow Angels

:30 Scap Push-ups