17.6 a, b, c & d
CrossFit Cirencester – CrossFit
General Warm Up (No Measure)
Tack & Floss then:
Shoulder Taps & Lat Flex
Sgt Slaughter Arms
Russian Baby Makers
Bear crawls Forward & Reverse
4 point Cross Drill
Box Jump Fun – Drill (6x Boxes)
Russian Step Ups
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.
Front Squat (3-3-3)
Push Jerk (3-3-3)
10 minutes on each movement
10 minutes remaining to:
Put scores on whiteboard and in WODify