Fantastic Friday

 In Crossfit


CrossFit Cirencester – CrossFit

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Squatting prep (No Measure)

Tack Hips

Tack Lats

Floss Hips

Floss Lats & Triceps

Couch Stretch

Monkey Pose

SL Balance

Shoulder Taps

PVC shoulder pass

Down Ups

Weightlifting

Paused Front Squat x 15 reps @ 2 count

Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps

Rest 2 minutes

Paused Front Squat x 10 reps @ 2

Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps

Rest 2 minutes

Paused Front Squat x 5 reps @ 2

Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps

Increase the Paused Front Squat load each set, with the goal of selecting a weight that is extremely challenging for the final 2-3 reps of each set.

If you’re unable to get a minimum of 5-6 strict handstand push-ups, perform an L-Seated Kettlebell Press with a weight that will allow you to get at least 10 reps in your first set.

Metcon (4 Rounds for reps)

Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Alternating Overhead Plate Lunges (20/10kg)

10 Plate Ground to Overhead

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

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