{"id":2841,"date":"2016-10-11T00:00:00","date_gmt":"2016-10-11T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2841"},"modified":"2016-10-11T06:48:03","modified_gmt":"2016-10-11T10:48:03","slug":"10-11-16","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/10\/11\/10-11-16\/","title":{"rendered":"10-11-16"},"content":{"rendered":"

Thomasville CrossFit – CrossFit<\/h2>\n

<\/p>\n

Pre Workout<\/h3>\n

https:\/\/youtu.be\/EC3-JY8Ojq4<\/a><\/p>\n

Try this out before class if your front rack isn’t good. 10 min video with at least 10 min work each side could easily be done.<\/em><\/p>\n

Warm-up<\/h3>\n

Default warm-up 2 (No Measure)<\/h3>\n

10-15 passes in the foam roller.<\/p>\n

Back
\n
Armpit
\n
Glutes
\n
Inner thigh
\n
Hamstring
\n
Quad
\n
Outer quad
\n
Calf<\/p>\n

Rotational Exercises x 10
\n
Wrist
\n
Elbow
\n
Shoulder
\n
Torso
\n
Hips
\n
Bend and reach
\n
Leg swing
\n
Cossacks
\n
Ankles<\/p>\n

Clean Barbell Warm-up (No Measure)<\/h3>\n

Barbell Drills
\n
10 x Front rack stretch
\n
10 x Front squats
\n
10 x HHPCL
\n
10 x HPCL
\n
10 x PCL<\/p>\n

Weightlifting<\/h3>\n

Power Clean (3-3-3-3-3-)<\/h3>\n

Metcon<\/h3>\n

Metcon (AMRAP – Rounds and Reps)<\/h3>\n

12 min AMRAP<\/p>\n

Run 400 meters
\n
5x Power Clean<\/p>\n

RX weights- 135\/95, 155\/105, 185\/125, 205\/145
\n
Scale weights- 95\/55, 115\/65, 135\/75, 155\/85<\/p>\n","protected":false},"excerpt":{"rendered":"

Thomasville CrossFit – CrossFit Pre Workout https:\/\/youtu.be\/EC3-JY8Ojq4 Try this out before class if your front rack isn’t good. 10 min video with at least 10 min work each side could easily be done. Warm-up Default warm-up 2 (No Measure) 10-15 passes in the foam roller. Back Armpit Glutes Inner thigh Hamstring Quad Outer quad Calf… Read More »10-11-16<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","footnotes":""},"categories":[28],"tags":[],"class_list":["post-2841","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2841","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/comments?post=2841"}],"version-history":[{"count":2,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2841\/revisions"}],"predecessor-version":[{"id":2843,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2841\/revisions\/2843"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2841"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2841"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2841"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}