Matthew Thomas

Charter Oak CrossFit – CrossFit

Movement Prep

Prehab – 2 sets: no rest between

Banded Pull Aparts x 10-12 reps – retract shoulder blades

Lizard Stretch and Reach dynamic x 3 per side


A1: Bench Press (2 x 2-3 reps *88-90% or RPE 8.5)

*warm up sets before superset starts, rest 30secs -1 min between warm ups

Bar x 5

40% x 5

60% x 3

70% x 1

80% x 1

85% x 1

*Superset rest 30 secs before A2, rest 1:30mins between sets

A2: Pendlay Row (2 x 8-10 reps *RPE 6/7)

*ensure plates touch down to ground each time (torso parallel to ground throughout) to ensure staying in bent row position

*engage and pull with back and lats to initiate, hips stay in same position throughout

B: Matthew Thomas (Time)

“Matthew Thomas” Hero Wod:

For Time:


Squat Snatches (95/65#)


*This British Hero WOD is dedicated to Matthew Thomas, REME, who died in an explosion in Afghanistan on 25/09/2010, at the age of 22.

*Also dedicated Cpl Andrew Jones, Andrew Howarth, Darren Deady, Capt Andrew Griffiths, and Lcpl Joseph Pool who died on the same month.
High intensity if feeling good, if not feeling well recovered then do for quality reps and movement at moderate to low intensity.


2 sets:

Lizard to Cossack x 3 per side

Prone Scorpion Stretch x 3 per side

Couch stretch x 20 secs per side

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