CrossFit – Wed, Jan 18
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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
2:00 Row/Bike
30/20/10 ( air squat, pass throughs, overhead squat)
Snatch Drills
Weightlifting
Metcon (Weight)
7 Rounds (3:00)
Snatch Complex
1x Power Snatch + 1 x OHS + 1x Squat Snatch
Snatch
Front Squat
Front Squat 5-3-1 Total (3 Rounds for weight)
Warm-up with 30%-50%-60%-70%
Every 2 minutes the athletes will perform front squats at a 5,3 or 1 reps. We will have 7 Rounds to perform the 3 lifts