By the Power of Thor
CrossFit Cirencester – CrossFit
The Warm Up (No Measure)
Jumping Jacks – to the sides, then front to back.
Lunges – Elbow to ankle, then which way to the beach?
Keith Lemon
Speed Skaters with wide stance
Special Inchworms
Wax on/ wax off
Special Shakeira
Russian Baby Maker
Dead Lift Prep (No Measure)
Tack Back, Hips, Lats
Floss Hamstrings, Lats
Monkey Pose
Arabesques with kicks
PVC dead lift
Sumo Deadlift (15 mins to establish a heavy 1 rep)
Use hydraulic breathing method. Big deep breath before the
pull. Drop your butt and pull! Keep butt down as long as
possible. As soon as the bar reaches the bottom of the knee
violently squeeze your butt and exhale to finish the lift.
Conditioning
EMOM10 –
(Odd):
“Stack the Pancakes” deficit Hand Stand Push Ups
*Add plate height each round( Men use 10kg plates/ women
use 5kg plates) x3 reps (Scale opposite way)
(Even):
6-8 Straight leg RDL (Deadlifts that do not touch the
Ground)
*Men use 60-100/ women 45-65kg
Metcon (AMRAP – Rounds and Reps)
AMRAP20
Teams of 3
150x WBS 20/14ls
400m Run *Together (2)
150 Burpees
400m Run *Together (2)
Recovery & equipment clean up
Name the Artist/track (AMRAP – Reps)
Score points for correctly naming artist & or track
Name the year (AMRAP – Reps)
Correctly guess the year the playlist was created from
