100721

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)

Set 1

10 Alternating Spiderman Stretch

10 Plank to Down Dog

Set 2

:30 Alternating lateral footwork drill

10 Inch worms

10 Hand Release Push-ups

Set 3

:30 Mountain Climbers

:30 Piked Push-ups or Handstand Push-up Negatives

Set 4

:30 Double Knee Tuck in Plank

:30 Handstand Push-ups

Warm-up

Warm-up (No Measure)

1) Snatch Deadlift + Shrug // Set-up

2) Muscle Snatch // Stand-Pull-Punch

3) Snatch Drops // Jump feet from hip to shoulder width

4) Hang Power Snatch // Extend the hips before arm pull

5) Power Snatch // Extend the hips before arm pull

Snatch Deadlift + Hang Power Snatch Complex 10:00 to work up to a heavy single of this complex

Metcon

Metcon (5 Rounds for reps)

5 Rounds For Reps:

Max Unbroken Hang Power Snatches (3/4 bodyweight)

Max Unbroken Handstand Push-ups

– Rest as needed between sets

Metcon

Metcon (5 Rounds for reps)

5 Rounds For Reps:

Max Unbroken Hang Power Snatches (1/2 bodyweight)

1:00 Max Handstand Push-ups

– Rest as needed between sets

Metcon

Metcon (5 Rounds for reps)

5 Rounds For Reps:

Max Unbroken Hang Power Snatches (65/55#)

1:00 Max Push-ups

– Rest as needed between sets