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Christmas timetable from Monday 18th. You will only be able to book into class once the WODs are released. Advanced Programming & CrossFit programmed. Coached in CrossFit & simply follow the program for Advanced programming (Non coached). A chance to test what you have learned in 2017.

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

Mini Met-Con 1 (No Measure)

2 rounds of:

200m Run

10 Good Mornings

10 Alternating Lunges

10 Burpees

Extra Notes

Lifting shoes on

Loo break ready for drills

Warm-up

Building the Jerk – 10 minutes

Strict press, Push Press, Push Jerk

Footwork drills for Split jerk

The Clean -10 minutes

Fast elbows as focus

Jump & bump (bring the hips to the party)

No Muscle Cleans

Metcon (6 Rounds for reps)

Set a clock for 12 minutes and, with a 60/45kg barbell, complete in pairs:

1 minute of squat cleans

1 minute of push jerks

2 minutes of squat cleans

2 minutes of push jerks

3 minutes of squat cleans

3 minutes of push jerks

You go/I go style

Record all your scores in your notes

Recovery & equipment clean up

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