Cubs Wild One

 In Crossfit


CrossFit Cirencester – Family WOD

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Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
Before class

Weightlifting

Every 1 minutes, for 6 minutes (6 sets):

3-Position Snatch Complex @ up to Training Bar

(high hang, mid-patella, floor)

Followed by…

Snatch Balance (Every 2 minutes, for 16 minutes (8 sets):)

*Sets 1-3 = 2 reps @ 70%

*Set 4 = 1 rep @ 75%

*Set 5 = 1 rep @ 80%

*Set 6 = 1 rep @ 85%

*Set 7 = 1 rep @ 85-90%

*Set 8 = 1 rep @ 90-95%

Gymnastics

Three sets of:

Anterior Loaded Box Step-Ups x 8 reps

(hug a heavy slam-Ball or med ball)

Glute Raises x 8 reps

Banded Good Mornings Straight Body Hold up to 30 seconds

Rest as needed

Metcon (AMRAP – Reps)

In pairs:

Against an 8-minute running clock, for max reps:

Row 1000 Meters

Wall Ball Shots (3/1kg)

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