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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)

Barbell Drills

5-7 Reps of each movement

Clean Deadlift

Clean High Pull

Muscle Clean

Push Press

Push Jerk

Snatch Deadlift

Snatch High Pull

Muscle Snatch
Lean towards 7 reps on most movements. Ex 3-4 Push press with the group. give a cue and perform another 3-4 reps.

The EMOM10 for PCJ and PSN will start after a quick Q&A or demos. Athletes can start at any weight they want and perform only 1 attempt every minute.

Weightlifting

Power CJ (1-1-1-1-1-1-1-1-1-1)

EMOM 10

Power Snatch (1-1-1-1-1-1-1-1-1-1)

EMOM 10:00

Gymnastics

Handstand Hold (Unsupported) (AMRAP – Reps)

Max Duration Handstand Hold Unsupported

(each rep is 1 second)

Cool Down

ROMWOD (No Measure)

Watch and follow along with the perscribed romwod video of the day.