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CrossFit Cirencester – CrossFit

General Warm Up (No Measure)

Before Class Please –

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

Mobility

Test OHS – Upright torso, Arms straight, feet forwards

Hip opener on wall – contract & relax using elbows

Pigeon – working corners contract & relax

Re-test

T-spine opener

Bully stretch

Re-test

Skill

OHS Therapy 10 minutes

Starting with the air squat

Warm-up

10 minutes to warm up for:

DB OHS

Box Jump

Leg Raise

Extra Notes

Scaling this WOD

Choose a box height that is challenging but allows for minimal rest between reps. Jumping or stepping off the box are both acceptable. Experiment with the single-arm overhead squat in the warm-up. Select a load that allows you to perform 5 consecutive reps with your non-dominant arm, displaying excellent mechanics. Consider alternating the arm you use every round.

Metcon (AMRAP – Rounds and Reps)

In pairs (alternating rounds). Complete as many rounds as possible in 20 minutes of:

10 box jumps

15 single-arm overhead squats

20 Strict Leg Raises

Men: 36-in. box, 30kg dumbbell

Women: 30-in. box, 15kg dumbbell

Scale –

Pairs. Complete as many rounds as possible in 15 minutes of:

10 box jumps

10 single-arm front squats

20 AbMat sit-ups

To a challenging height for box jump

PVC OHS if you have good mechanics

Recovery & equipment clean up

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