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CrossFit Cirencester – CrossFit

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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

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
More advanced with a BB

10 minutes – 10 reps on each

Skill

Re-introduce the DB Snatch 10 minutes building to weight for WOD

Wall Ball warm up protocol 5 minutes

Metcon (AMRAP – Reps)

In front of a clock set for 12 minutes:

1 minute of Wall Balls 20/14lbs

1 minute of 30/20kg dumbbell snatches

2 minutes of Wall Balls 20/14lbs

2 minutes of 30/20kg dumbbell snatches

3 minutes of Wall Balls 20/14lbs

3 minutes of 30/20kg dumbbell snatches

Recovery & equipment clean up

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