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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

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

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

Snatch + OHS + Hang Power Snatch (70% x 2+2+1, 75% x 2+2+1, 80% x 2+2+1)

Squat Snatch followed by an OHS + Power Snatch without putting the bar down

Snatch Pull (Pull from Hang 95%x3, 100%x3, 105%x3, 85%x3)

Front Squat (80%x3, 85%x2, 90%x1, 85%x3, 90%x2, 95%x1)

Conditioning

3×10 Weighted Dorsal Raise

3x L-Hang Hold 30 secs

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