101421

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)

AMRAP 5

10 Spiderman Stretch

5 Push-up to Down Dog

10 Alternating Walking Lunges

5 Ring Row or Jumping Pull-ups

10 Squats

Warm-up

Warm-up (No Measure)

Butterfly Pull-Up Progressions

Teaching Focuses

1) Develop the backswing by starting with the knees flexed and the

heels at the

glutes. Aggressively drive the feet down, extending the legs and

pressing down

on the bar with the arms.

2) Once the chin clears the bar, it is a controlled “fall” to arm extension as the feet are

brought back to the glutes.

3) Keep the elbows down and in front of the bar at the top of the pullup to avoid

pulling through the bar.

4) Athletes should come to a “dead” stop after each set regardless of

the number of

repetitions.

5) Slowly increase the volume of consecutive repetitions as long as

the athlete

maintains control

Metcon

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats