Fantastic Friday Antics

 In Crossfit

CrossFit Cirencester – CrossFit

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Squat Warm Up (No Measure)

Tack Hips & Butt

Special Couch Stretch

– Oscillation

– Spider with kiss

– Elbow down with rotation

– Piriformis with rotation

– Russian Baby Makers

Fig 4 with rotation

Speed Skaters

Special Inchworm
Before Class

Squat Mobility Sequence (No Measure)

5-10 reps of each movement:

Goblet Squat

Praying Squat sequence

Prone Shoulder sequence: Surfer, W’s, Y’s & T’s

Supine Shoulder sequence: Field goals, I’s & Snow Angels

RNT Low squat band push outs

Monster Walks – Multi-plainer

4 position Butt Isolation

Back Squat (Follow protocol)

Every two minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-80%

*Set 5 – 2 reps @ 80-85%

Immediately followed by…

Metcon (Weight)

Every two minutes, for 4 minutes (2 sets):

Back Squat x 10 reps @ 60-65%

like Wednesday

Games

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders

20 Wall Ball Shots

10 KB Ground to Overhead 24/16kg

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