101821
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
1) Athletes should get into groups of two or three.
2) Grab one barbell for the group and find a rack. Set the rack up to your shortest person.
3) Once the rack is set up, start doing jumping jacks until the rest of the class is finished setting up.
Set 2
•
10 Back Squats (45/35#) // Focus on hips going back and down and leading with the chest out of the bottom.
20 Mountain Climbers
Set 3
•
10 Strict Presses (45/35#) // Focus on keeping the bar close to the body and starting with a good set-up.
20 Tuck Jumps
Set 4
•
10 Deadlifts (45/35#) // Focus on back position and driving the heels down.
20 Alternating Cossack Squats
:Warm-Up
3 Sets
•
The priority is the back squat as this is the first movement in the workout. Athletes should feel like they have found a weight they can start the first set of ten once the warm-up is over.
5 Strict Presses
5 Deadlifts
5 Back Squats
Weightlifting
Metcon (15 Rounds for weight)
For Load:
Back Squat
10-8-6-4-2
Shoulder Press
10-8-6-4-2
Deadlift
10-8-6-4-2