Did you miss Running WOD’s?
CrossFit Cirencester – CrossFit
General Warm Up (No Measure)
Before Class Please –
Tack & Floss then:
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
Running Prep (No Measure)
Walking Lunge with rotation over front knee
Walking lunge with hands to ceiling
Arabesque with Kicks
Heal walking
Toe Walking
Butt Kickers
Knees to chest
Walking kicks
Side shuffle
Side Skip
Skill
10 minutes to look at Pose & running technique
Lean & Pull drills
On the spot + lean repeat
Single leg
Fig 4 focus
Single leg
Reiterate need for 4 and not swing
Metcon (Time)
4 rounds for time of:
Run 400 meters
50 Air squats
Scaling this WOD
If you are unable to complete your first 400-m run in under 2:00, reduce the distance.
Scaling options are presented in order of decreasing difficulty.
Option 1
4 rounds for time of:
Run 400 meters
30 squats
If you are able to complete the first round in less than 2:45, consider performing the reps as prescribed.
Option 2
4 rounds for time of:
Run 200 meters
30 squats
During the workout, if your squat technique begins to deteriorate, slow down and focus on the execution of the movement.
