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CrossFit Cirencester – CrossFit

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Tack & Floss (No Measure)

Pick two major joints that you are training today and spend 15 minutes Tacking & mobilising with or without a band

Box Jumps & Squatting (No Measure)

Tack Abs, hips & lower back

Floss, Hips/Lats & Shoulder

Banded good mornings & Squats

27 Squats

3x 50 Single under’s

Warm up squats/thrusters

Practise rebounding box jumps or step ups

Metcon (Weight)

Every minute, on the minute, for 5 minutes:

Front Squat from the floor

*Set 1 – 2 reps @ 60% based on power clean

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 6 minutes (3 sets):

Front Squat x 1 rep @ 90%

Extra Notes

Break into 3 groups and complete the Met-Cons. Rotating around stations

Group 1 = A, B, C

Group 2 = B, C, A

Group 3 = C, A, B

Metcon (AMRAP – Rounds and Reps)

A.

Complete as many rounds and reps as possible in 7 minutes of:

20 Calories of Rowing on Concept 2 Erg

40 Toes-to-Bar

30 Wall Ball Shots (30/20 lbs)

10 Muscle-Ups or a scaled version we have been practising

Rest exactly 2 minutes, and then…

Metcon (AMRAP – Rounds and Reps)

B.

Complete as many rounds and reps as possible in 7 minutes of:

20 Chest-to-Bar Pull-Ups

20 Alternating Pistols

20 Handstand Push-Ups (CFG Standards)

Rest exactly 2 minutes, and then…

Metcon (AMRAP – Rounds and Reps)

Complete as many round and reps as possible in 7 minutes of:

30 Shoulder to Overhead (40/25kg)

20 Burpee Box Jump Overs (24″/20″)

Rest exactly 2 minutes, and then…

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