In Workouts

CrossFit Cirencester – Advanced Programing

Back Squat (15-20 MFD -4×5 @7rep Backsquat MAX weight)


Banded marches

2 sets Tabata style

Alternate between MAX banded marches and MAX weighted

KB banded squats

REST 5mins in between tabata sets

Metcon (AMRAP – Rounds)

EMOM12 –

1stmin: 10 HSPUS

2ndmin: 5 Ring Muscle up

3rdmin: 8 HSPUS

4thmin: 5 bar muscle up

Successful rounds

Metcon (AMRAP – Rounds)


Ascending ladder by 2’s

Chest to bar pullups

Burpee to 9/7’ target


Conditioning – Can be perform prior to the workouts or after

depending on schedule

5-4-3-2-1 Ski erg minutes for MAX Calories

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