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Announcements
Happy New Year!
Healthy Habits Nutrition Challenging starts 1/23!
Weekly Recipe Idea: Hamburger Soup
https://oursaltykitchen.com/veggie-packed-whole30-hamburger-soup/
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)
Part A 10:00
4 Rounds
~100m Row (distance away from 100 determines the amount of reps.
R1- Wallball Shots x 2
R2- Sit-ups x 2
R3- Wall squat x 2
R4- Knee to elbow x 2
Warm-up (No Measure)
Part B
5 Rounds
R1- Barbell x 10
R2- ~30% x 5
R3- ~50% x 5
R4-~ 60% x 5
R5- ~70% x 5 (possibly your first set)
After each set of back squats in your 5 warm-up rounds. Perform a set of 5 progressions on toes to bar.
Progression 1 = kipping swing + knee bend
2= Knee tucks
3= Toes to bar
Weightlifting
Back Squat (5-5-5)
70-75%
Rest 2:00 between sets
Metcon
Metcon (Time)
For Time
50 x Wallball Shots (20/14)
50 x Sit-ups weighted (20/14)
50 x Air Squat
50 x Toes to Bar
50 x Calorie Row