071822

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 (1-1-1)

athletes should work up to a heavy single (1RM) for the day. use the 3 miss rule when working up to maxes. press outs and misses all count against the athlete

Front Squat (1-1-1)

3 Second pause at the bottom of the rep. work up to heavy singles and this will not be 100% of your actual front squat.

Behind the Neck Press (Snatch Grip) (5-5-5)

70% of your snatch for the day

Metcon

Metcon (Time)

For time

1000m Row

50 x Wallball Shots

50 x push-ups
Remove the clips on the squat racks before doing any Wall Ball shots