Big Time’s Birthday

 In Crossfit


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

Beast Mobility (No Measure)

Bear Crawl

Polar Bear

Angry Gorilla

Chimpanzee

Duck Walk

Inchworm

Crocodile

Conditioning

In Pairs – Climb the ladder together 5 mins

1 Power Clean (70/55kg)

1 Push-Up

2 Power Cleans

2 Push-Ups

3 Power Cleans

3 Push-Ups

and so on….

Rest exactly 5 minutes, and when the clock hits 10:00, perform the following…

Metcon (AMRAP – Rounds and Reps)

In Pairs: Complete as many rounds and reps as possible in 5 minutes of:

3 Power Snatches (60/35)

6 Toes to Bar

9 HSPU

Alternating movements

Rest exactly 5 minutes, and when the clock hits 20:00, perform the following…

Metcon (AMRAP – Rounds and Reps)

In Pairs: Complete as many rounds and reps as possible in 5 minutes of:

2 Thrusters (40/25kg)

2 Burpees Over the Barbell

4 Thrusters

4 Burpees Over the Barbell

6 Thrusters

6 Burpees Over the Barbell

and so on….

Alternating Rounds

Rest exactly 5 minutes, and when the clock hits 30:00, perform the following…

Metcon (AMRAP – Rounds and Reps)

In Pairs: Complete as many rounds and reps as possible in 5 minutes of:

20 Kettlebell Swings (24/16 kg)

20 Hand-Release Push-Ups 20/10kg plates

Shared reps

Extra Notes

Birthday Games

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