CrossFit – Mon, Oct 3

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

2 Rounds

2:00 Row

10 x Good Mornings (barbell/bands)

10m Walking Lunges

10/10 Banded Hamstring Stretch

Weightlifting

Warm-up %

Barbell x 10- 40%x5-50%x5-60%x5- 1st Working Set

Deadlift (5-5-5+
65-75-85% of Training Max)

Training Max = 90% of 1RM. You should base these % off of your training max. On the last set athletes should perform AMRAP with great technique at the prescribed weight.

65-75-85%

Metcon

Metcon (Time)

3 Rounds

21 x Double Kettlebell Deadlifts (53s/35s)

100m Farmers Carry

20m OH Walking Lunge (50/35)(Single Arm)