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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)

2 Round

10m High Knee

10m Butt Kickers

50m Jog

50m Jog backwards

Barbell Drills x 5

Clean Deadlift

Clean High Pull

Muscle Clean

Front Squat

Squat Clean

Push Press

Push Jerk

3-5 Rounds

100m Jog+ Run

1 x Squat Clean + Front Squat + Jerk ( Increase weight each round)

Metcon

Metcon (Time)

For Time

200m Run

1 x Squat Clean & Jerk (155/105)

200m Run

1 x Squat Clean & Jerk (185/125)

200m Run

1 x Squat Clean & Jerk (205/135)

200m Run

1 x Squat Clean & Jerk (225/155)
If you can not make a specific weight, you will do the weight prior to the missed lift x 3

Metcon (Time)

For Time (7:00)

200m Run

1 x Squat Clean & Jerk (225/155)

200m Run

1 x Squat Clean & Jerk (245/165)

200m Run

1 x Squat Clean & Jerk (265/175)

200m Run

1 x Squat Clean & Jerk (275/185)

Metcon (Time)

For Time (7:00)

200/100m Run

1 x Squat Clean & Jerk (75/55)

200/100m Run

1 x Squat Clean & Jerk (95/65)

200/100m Run

1 x Squat Clean & Jerk (115/75)

200/100m Run

1 x Squat Clean & Jerk (135/85)