BOTS 2016 WOD3

 In Crossfit

CrossFit Cirencester – CrossFit

View Public Whiteboard

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

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

Teams of 3:

100 Wall Ball 20/14 (RX) 6/3kg (scaled)

80 RKBS swings 32/24 (RX) 24/16kg

60 ABMAT Sit Ups

40 Goblet Squats

*Partition the reps, however you wish

*High Five to Tag in/out

*All reps must be completed before moving to next exercise

*Once person working at any one time

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

Teams of 3:

100 Wall Ball 20/14 (RX) 6/3kg (scaled)

80 RKBS swings 32/24 (RX) 24/16kg

60 ABMAT Sit Ups

40 Goblet Squats

*Partition the reps, however you wish

*High Five to Tag in/out

*All reps must be completed before moving to next exercise

*Once person working at any one time

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

Teams of 3:

100 Wall Ball 20/14 (RX) 6/3kg (scaled)

80 RKBS swings 32/24 (RX) 24/16kg

60 ABMAT Sit Ups

40 Burpees

*Partition the reps, however you wish

*High Five to Tag in/out

*All reps must be completed before moving to next exercise

*Once person working at any one time

Metcon (Time)

“Franpee the Return”

Teams of 4: two scaled & two RX –

180 Thrusters 30kg/40kg – Lions, 15/25kg Lionesses

180 Burpees over the bar

(scaled – can step over the bar & can use a scaled burpee)
Once the bar is picked up the bar cannot be put on the floor until all 180 thrusters have been completed. If the bar is dropped or placed on the floor before the 180 thrusters are completed the team will receive a time penalty.

The Scaled pair will begin and must complete 90 Thrusters between them, with each woman completing at least 1 repetition each. The scaled pair can switch who is working while the RX hold the weight at either side of the barbell.

Without placing the bar on the ground the scaled weight is taken off and increased to the RX weight.

The RX then complete their 90 thrusters, making sure to complete at least 1 repetition each. The Scaled pair can hold the ends of the barbell so that the RX can switch who is working.

Once the men have completed their 90 reps the barbell can be placed on the floor.

The Scaled must now complete the 90 Burpees between them, with each scaled completing at least 1 repetition each. Once the scaled are finished the RX can then complete the 90 burpees between them, complete at least one each.

Recent Posts