Double Isabel
Announcements
TCF Christmas Party @ Hank’s house
119 Parkway Drive, Thomasville, GA 31792
Saturday, December 11 @ 6PM
Bring your spouse, significant other or bestie, favorite holiday dish & BYOB!
Recipe Idea: Thai Butternut Squash Soup
Recipe Idea: Asian Broccoli Salad
https://www.everylastbite.com/asian-broccoli-salad/
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)
3 Rounds
6 PVC Step Overs / Partner (Partner A holds PVC at mid-thigh height)
6 PVC Step Unders / Partner Partner A holds PVC at waist height)
10 Synchro PVC Pass Throughs
10 Synchro Mountain Climbers
4 Synchro Inchworm+Push-ups
3 Reps each Progression with a demo from the coach prior to lift.(PVC or Barbell)
Snatch ProgressionProgression // Focus
1) Snatch Deadlift + Shrug // Setup
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
Weightlifting
Snatch Grip Deadlift (3-3-3-3-3-3-3-3)
8 sets building up in weight each round.
Metcon
Double Isabel (Time)
For Time
60 x Snatches (135/95)