052522

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

Barbell Clean warm-up (No Measure)

1. Down and Finish

2. High Pull

3. Muscle Clean

4. HPCL- 2″,4″,6″

5. HSCL

5 reps per movement, similar to Burgener Snatch Drills
After Barbell Clean WarmUp, move to Gymnastics drill Demo with the athletes repeating the 1-3 skill exercises and they can pick the one that is best for them. Then alternate athletes between the clean and the muscle ups prior to the WOD

Weightlifting

Clean Complex (2-2-2-2-2)

power clean + front squat + clean
Build up to Heaviest

Gymnastics

Muscle Up Transition Skill

Practice landing in the bottom of a ring dip. Practice the swing, practice the kipping pull. Pick your poison and get 5 sets of at least 3-5 reps in.

Metcon

Metcon (Time)

For Time

9-7-5

Muscle-Up

Squat Clean
RX+ 225/155

RX 185/125

Masters Rx 155/105 + C2B/Dips Strict