102921
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)
On a 5:00 Clock:
1) Bear Crawl
2) Walking Lunge
3) Crab Walk
4) Spiderman Crawl
5) Bunny Hops
6) Side Shuffle
Demo the alternating DB Power Snatch
Demo transitioning on the ground.
1 Set x 10 Alternating Reps (lightweight)
Demo transitioning in the air
1 Set x 10 Alternating Reps (lightweight)
Demo the muscle snatch version.
1 Set x 10 Alternating Reps (lightweight)
Metcon
Metcon (Time)
For Time:
4 Legless Rope Climbs (15-ft.)
40 Alternating Single-Leg Squats
40 Alternating DB Snatches (50/35#)
3 Legless Rope Climbs
30 Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Legless Rope Climbs
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Legless Rope Climbs
10 Alternating Single-Leg Squats
10 Alternating DB Snatches
Metcon
Metcon (Time)
For Time:
15 Assisted Strict Pull-ups
20 Alternating Single-Leg Squats to a Box
40 Alternating DB Snatches (20/10#)
12 Assisted Strict Pull-ups
20 Alternating Single-Leg Squats to a Box
30 Alternating DB Snatches
9 Assisted Strict Pull-ups
10 Alternating Single-Leg Squats to a Box
20 Alternating DB Snatches
6 Assisted Strict Pull-ups
10 Alternating Single-Leg Squats to a Box
10 Alternating DB Snatches