Easter Sunday

 In Workouts

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


Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross


Monkey Pose


Russian Baby Makers


Leg Swings

Clean Prep (No Measure)

Shoulder Smash

Sit in a squat (Wall)

Rack Mobility + wrists

Weighted Squat Sits

SOTS Press (3×5 Light)

Hold the bottom of a Front Squat & Strict Shoulder Press

Clean and Jerk (See rep scheme below)

70% x 2+1,

75% x 2+1,

80% x 2+1,

70% x 2+1,

75% x 2+1,

80% x 2+1

Clean Pull (90%x3x3)

Wind screen wipers (3×10-30 seconds, 30 seconds rest)

Hang at arms length on the rig, create a lateral movement from the hips simulating a windscreen wiper

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