Check the Toosday WOD

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CrossFit Cirencester – CrossFit

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Hip Openers (No Measure)

Crab Hip Rotations

Shin Block Switches

Shin Block Switches & Hip Extension


Pigeon Walks

Shin Rolls (Squat)

Outside Squats

OHS & C2B (No Measure)

Tack T-Spine, Lats, Hips

Floss Lats & Hips, OHS & Ext Rot, Hips & Ankles

27 Squats

Warm Up OHS & preferred kip

Pausing OHS (3-3-3-3-3 Not heavy! Work technique )

Hold the bottom position of your OHS for a 3 count – Mechanics, Consistency then add intensity

Chest-To-Bar Pull-ups (10 minutes working technique)

Metcon (Weight)

EMOM Increase weight of barbell by 5kg

Strict Press 40/25kg

When you can no longer press the weight, Squat Clean

When you can no longer squat clean, dead lift

For example

Strict press 40, 45, 50,

Squat Clean 55, 60, 65, 70, 75

Dead Lift 80, 85, 90 .95kg

Score is 95kg

RX+ 60/45kg

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