Final Fundamentals

 In Crossfit


CrossFit Cirencester – Fundamentals

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Tack & Floss (No Measure)

Pick two major joints that you are training today and spend 15 minutes Tacking & mobilising with or without a band

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

Skill

Pull Progressions

Kettle Bell Swing (10-10-10)

Overhead swing – CrossFit Standard

Skill

The set up

Technique

Pacing

Transitions

Metcon (Time)

Team WOD for time:

1000m Row

50x Wall Ball

50x Kettle Bell Swings 60/40kg

100x Box Jump 24/20/12”

100x Pull Up

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