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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 Rounds

1:00 Jump Rope

5 x Inchworm + Pushup

10 x Lat Pullups

10 x Band Pull aparts

10 x Wall Angels

Metcon

Rogue “Cliffhanger” Challenge (AMRAP – Reps)

For Time: Max Time

Pull-Up Bar Hang

(1 rep per second)
Pull-Up Bar Hang

Athletes feet must be entirely and clearly off the floor. To get to the bar, athletes can:

Jump up to the pull-up bar

Step off an item into the hang position (once in position item must be removed)

Grab the bar and then lift the feet off the floor into the hang position

Have a person assist the competitor into the hang position

Both hands must be in the overhand grip position and on the bar at all times. Thumbs can be over or under the bar.

Adjusting your grip is allowed as long as both hands remain in contact with the bar and neither hand falls below the bar

Thumbs can change from over the bar to under the bar as long as the hands stay on the bar

See “Cliffhanger” instructional video at www.roguefitness.com/challenges for a visual example of a permitted “regrip”

Athletes must hang straight down from the bar “swinging” is not permitted

The hang begins and the timer should start as soon as the competitor is hanging from the bar with both hands in the correct position.

The hang is over and the clock should stop immediately when any one of the following occurs: part of the athlete’s body touches the ground, uprights, walls, supports around the bar; one or both hands fall off and below the bar or the athlete is no longer in the approved hang position.

Any athlete who alters/modifies the equipment or movements described in this document or shown in the video standards may be disqualified from the competition if deemed by the head judges to give an unfair advantage.

Weightlifting

Bench Press (10-10-10-10-10)

Barbell Curls (10-10-10-10-10)

Standing Barbell Curl

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

5 x Chin-ups (C2B)

10 x Push-ups

30 x Double Unders

Cool Down

Hex Press (10-10-10)

Dumbbell Hex press

Single Arm Dumbbell Bench Press (3 x 10/10)

Single Arm Dumbbell Curl (3 x10/10)

Single Arm Dumbbell Curl ( Standing)