17.6 a, b, c & d

 In Crossfit


CrossFit Cirencester – CrossFit

View Public Whiteboard

General Warm Up (No Measure)

Tack & Floss then:

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross

Scorpion

Monkey Pose

Spider

Russian Baby Makers

Cossaks

Leg Swings
Before class

Warm-up

Bear crawls Forward & Reverse

4 point Cross Drill

Box Jump Fun – Drill (6x Boxes)

Russian Step Ups

10 mins

Skill

Review the points of performance in “The Front Squat”, “The Thruster”, and “The Push Jerk” videos. Start with a PVC pipe or light bar and add weight slowly while focusing on the points of performance.

During the front squats, ensure the back stays flat, the elbows are high, and the hip crease is below the knee on every rep.

During the squat portion of the thruster, keep the weight in the heels and the elbows high so they do not contact the knees. Maintain active shoulders by pushing up into the bar when it is overhead.

During the push jerks ensure that full extension of the hip is reached before receiving the bar overhead with the arms straight and active shoulders.

During the recovery continue to actively push into the bar.

The first working set of each exercise should be challenging, but with excellent form.

10 minutes

Front Squat (3-3-3)

Thruster (3-3-3)

Push Jerk (3-3-3)

Extra Notes

10 minutes on each movement

10 minutes remaining to:

Celebrate PR’s

Put scores on whiteboard and in WODify

Cool Down

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