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Weekly Recipe Ideas:
Tender Marinated London Broil
Cucumber Dill Salad
https://thymeandjoy.com/cucumber-dill-salad/
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 x Banded pull- aparts
10 x Push-ups
5/5 Single Leg glute bridge
10 x Lat pull-up
5 x kipping swings
3-5 Rounds
5-3-1-1-1 x Bench Press (increase weight every round)
Rest 30 Seconds
1-3 x Pull-ups
Metcon
Test 1: Bench Press + Pull-up
Athletes will establish a 1 Rep Max Bench Press then rest 30 seconds and start a Max Effort Set of Pull-ups. The test must be completed in that order. The score for this test is the weight of the bench press multiplied by the amount of pull-ups performed. Athletes will be judged by peers.
Bench Press (1 Rep Max)
Feet stay on the ground and butt stays on the bench.
Pull-ups (1 Max Effort Set)
Cool Down
Warm-up (No Measure)
3 rounds
7-12 Single Arm Bench Press DB ( weight as needed)
7-12 Single Arm Ring Row ( weight as needed w/ vest)
7-12 GHDSU (weight as needed)