021422

Announcements

Sign up for the 2022 CrossFit Games at games.crossfit.com!
Buy your TCF Open ‘22 Shirt!
https://www.customink.com/g/xrd0-00cj-faq6

Thomasville CrossFit – Home WOD

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

:30 (30 sec) plank hold

rest 10-20 seconds

:30 Flutter kicks

rest 10-20 seconds

10 x walking lunges

rest 10-20 seconds

2 Rounds

5-10 reps + a short :20 rest between movements

Push-ups or knee push-ups

Sit-ups

Air Squats

after you have tried some reps of each exercise in todays workout you should take a 1-2 mintue break to let your heart rate normalize and arms/legs recover and then you should start your benchmark workout below.

when you are ready start a clock or timer on your phone and begin your test. Minutes 0:00-2:00 are for the push-ups 2:01-2:59 is for rest, 3:00-5:00 is for situps, 5:01-5:59 is rest and 6:00-8:00 is for Air Squats. Each round movement should have a seperate number and will be logged in as Round 1 (pushups) Round 2 (situps) Round 3 (Air Squats)

Metcon

2022 Nutrition Challenge Home WOD Benchmark (3 Rounds for reps)

AMRAP

2:00 Push-ups

1:00 Rest

2:00 Sit-ups

1:00 Rest

2:00 Squats (bodyweight)
This workout is designed to test an athletes ability to move their own body in a series of 3 movements. Here are the standards for the 3 movements.

Push-ups

https://www.youtube.com/watch?v=0pkjOk0EiAk

Athletes will start each movement standing up and then begin the exercises. Athletes may take breaks inside of the 2:00 test but the clock will continue to run. The athlete should score each movement or round with the amount of reps they successfully completed to the standards outlined in the linked demostrations.

perform each movement to the best of your ability and hold nothing back. Each movement will be performed 1 time and the 3 movements are the 3 rounds.