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Announcements

Weekly Recipe Idea: Berry Yogurt Bark
https://www.jocooks.com/recipes/berry-yogurt-bark/

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 (~10:00)

10m x Walking Spiderman Lunge w twist

5 x Inch Worm

10-15 x Banded Pull aparts

10-15 PVC Pipe passthrough + around the Worlds

10 x Wall Angel Press

5/5 Kettlebell Windmill

After the warmup, Demo the Jerk Variations and athletes should warmup with a set with their Barbells, then ~30%,50%,60%,70% and then most likely start 2-2-2

Weightlifting

Split Jerk (2-2-2)

https://www.catalystathletics.com/exercise/60/Jerk-Split-Jerk/

Push Jerk (2-2-2)

https://www.catalystathletics.com/exercise/405/Push-Jerk/

Metcon

Metcon (Time)

For Time

3 Rounds

1200m Bike

21 x Kettlebell Swings

12 x Handstand Push-ups
RX+

KBS 70/53, HSPU Deficit

RX

KBS 53/35,

Scaling Options: 12/12 Alternating Single Arm Shoulder Press, Modified HSPU, Lighter Kettlebell, Bike distance 800m

Cool Down

Warm-up (No Measure)

3 Rounds

7-12 Front and Side Raises weighted

10 Seated 90/90 (10% BW)

20 Overhead abmat situps