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CrossFit Cirencester – CrossFit

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The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Good Mornings (6-5-4-3-2 reps 90 secs rest min)

Primordial Nuclide (Part A) (AMRAP – Reps)

In the 1st minute Team Mate A does 1 minute Max Effort Air Squats

In the 2nd minute Team Mate B does 1 minute Max Effort Air Squats

In the 3rd minute Team Mate A does 1 minute Max Effort Air Squats

In the 4th minute Team Mate B does 1 minute Max Effort Air Squats

In the 5th minute Team Mate A does 1 minute Max Effort Air Squats

In the 6th minute Team Mate B does 1 minute Max Effort Air Squats

In the 7th minute Team Mate A does 1 minute Max effort Toes to Bar

In the 8th minute Team Mate B does 1 minute Max effort Toes to Bar

Score is total number of reps, if you cannot perform Toes to Bar, use these 2 minutes as rest before moving onto part B

******IMPORTANT, On the Air Squat full hip extension must be met at the top of the rep. Reps will be deducted and in worst cases the whole workout will be invalidated.

Primordial Nuclide (Part B) (Weight)

In the 9th minute Team Mate A does 1 minute Max Effort Squat Cleans

In the 10th minute Team Mate B does 1 minute Max Effort Squat Cleans

In the 11th minute Team Mate A does 1 minute Max Effort Squat Cleans

In the 12th minute Team Mate B does 1 minute Max Effort Squat Cleans

In the 13th minute Team Mate A does 1 minute Max Effort Squat Cleans

In the 14th minute Team Mate B does 1 minute Max Effort Squat Cleans

Choose your own weight, a power clean and front squat may be used.

Score is total Reps X Weight.

Equipment Needed:

• Pull up Bar for Toes to Bar

• 2 x 15/20kg Barbells Plates

Bars with the desired weight may be set up first before the workout.

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