062022
Announcements
Snack Prep Ideas:
https://www.peanutbutterandfitness.com/bento-box-snack-prep-ideas/
Thomasville CrossFit – Barbell Crew
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.
Weightlifting
Power Snatch (3-3-3 @ 72% 1RM)
Front Squat (72%x5, 77% x 3, 72% x 5)
only log the set of 3 (77%) Basically your adding 5# to the bar each week
Behind the Neck Press (Snatch Grip) (5-5-5 @ ~ 72% of snatch)
CORE
Weighted Sit-ups (3 x 10-12)
Hanging Leg Raise (7-12)
Good Mornings (6-8)
25% of Backsquat 1RM at the most to start with