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Weekly Meal Idea: Pineapple Chicken Skillet
https://paleogrubs.com/pineapple-chicken-skillet
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
Coach B, going over the clean drills w/ bands. we wont be using bands but the drills are here and he is a great coach to learn from.
https://www.youtube.com/watch?v=aOomX8FsXzY
Warm-up (No Measure)
5 Rounds
10 x Double Unders (3 Attempts)
1 x Clean Pull + 1 x Hang Clean + 1 x Clean & Jerk
Rest
(These rounds should last about 3:00 to allow for rest, these part of the class should last 15-20 minutes at the most.)
add weight each round starting at about 30% of your best or if you dont know then start with a barbell. Each Round should start at the bottom of the minute to simulate the workout. Athletes should add weight each round until they finish 5 rounds. Ideally reaching up to 70% 1 RM CJ which should be close to the wiehgt they select for their 1st round in the Metcon.
Metcon
Metcon (5 Rounds for weight)
5 Rounds (Total)
1:00
30 x Double Unders
1 x Clean & Jerk
Rest 2:00
Double Unders
https://www.youtube.com/watch?v=-tF3hUsPZAI
Clean & Jerk
https://www.youtube.com/watch?v=PjY1rH4_MOA