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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

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

Death March (Warm up Hamstrings 3x 10m)

KB per hand, step – take KB to floor (good posture) pull upright and step with other foot – repeat

Single Leg Dead Lift (With 1 Kettlebell 3 sets per leg 2 mins rest)

Using Barbell & split squat stance, perform a single leg deadlift. Ficus effort on hamstring. Maintain good positioning throughout. Mechanics, consistency, then intensity

Weightlifting

Three sets of:

Floating Deadlift x 6-8 reps @ Tempo

Rest 90 seconds

Ring or Stationary Dips on box x 20-25 reps

(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)

Rest 90 seconds

Metcon (Time)

Three rounds for time of:

500 Meter Row

15 Hand-Release Push-ups

25 Kettlebell Swings (32/24kg)

If you have training partners, perform this as a team of two or three, with one person trailing the other. As soon as partner A completes the 500m row, Partner B jumps on and rows while partner A performs the push-ups and swings, and so on.

Individual time

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