First Thorsday of 2018

 In Workouts

CrossFit Cirencester – CrossFit

General Warm Up (No Measure)

Before Class Please –

Tack & Floss then:

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross

Scorpion

Monkey Pose

Spider

Russian Baby Makers

Cossaks

Leg Swings

Mini Met-con 4 (No Measure)

3 Rounds

20 Jumping Jacks

10 High Mountain Climbers

5 Squat Jumps

3 Burpee

Extra Notes

Scaling this WOD

Experienced athletes should attempt to achieve a PR on each movement. Athletes with less experience should consider adding reps or simply practising the movement for time to develop technique.

15 minutes to warm up to opening weight on clean, prep for Bench & OHS

Metcon (Weight)

Clean, 1 rep

Bench press, 1 rep

Overhead squat, 1 rep

Clean, 1 rep

Clean is from the ground, power or squat.
Clean, 1 rep

Bench press, 3 reps

Overhead squat, 5 reps

The repetitions have been increased on the bench press and the overhead squat to prioritise consistency and technique over maximal loading.

Lower scale

Practice each of the following for 12 minutes:

Clean

Bench press

Overhead squat

Load is a secondary goal for the lower scale for all of these lifts. Working on each movement for 12 minutes will create much more opportunity for practice. Experiment with sets of 3 reps for each of the movements. Only increase the weight if mechanics are sound.

Name the Artist/track (AMRAP – Reps)

Score points for correctly naming artist & or track

Name the year (AMRAP – Reps)

Correctly guess the year the playlist was created from

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