120921
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)
10 Single Unders
10 Single Unders (run in place)
10 Single Unders (side-to-side jump)
10 Single Unders (front-to-back jump)
10 Single Unders / leg
On a 5:00 Clock
Allow athletes to add in 10 double unders if they progress past their first round.
5 Wall Squats
10 Single Unders
10 Single Unders (run in place)
5 Scap Pull-ups
10 Single Unders (side-to-side jump)
10 Single Unders(front-to-back jump)
5 Kip Swings
Warm-up (No Measure)
1:00 ROW TEST | 3:00
Each athlete performs a 1:00 row test at a sustainable pace (24-27 spm). Athletes who cannot complete 250/200m within a minute should reduce workout distances to 800/600m, 600/450m, 400/300m, respectively.
Metcon
Metcon (Time)
For Time:
1000/800m Row
50 Thrusters (45/35#)
30 Pull-ups
750/600m Row
25 Thrusters
15 Pull-ups
500/400m Row
15 Thrusters
9 Pull-ups
Metcon (Time)
For Time:
800/600m Row
30 Thrusters (45/35#)
15 Pull-ups
600/500m Row
20 Thrusters
12 Pull-ups
500/400m Row
15 Thrusters
9 Pull-ups
Metcon (Time)
Partner Option:
Partner A: Row
Partner B: 50 Thrusters, 30 Pull-ups
– Partners switch after Partner B finishes 50 Thrusters, 30 Pull-ups
Partner A: Row
Partner B: 25 Thrusters, 15 Pull-ups
– Partners switch after Partner B finishes 25 Thrusters, 15 Pull-ups
Partner A: Row
Partner B: 15 Thrusters, 9 Pull-ups
– Partners switch after Partner B finishes 25 Thrusters, 15 Pull-ups