Friday Feeling

 In Workouts

CrossFit Cirencester – CrossFit

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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

Conditioning

In Teams of 3 (15 minutes) 4 rounds

8x L-Seated DB Press

45 sec hollow hold

30 sec Chinese Plank

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

Weightlifting

In 3’s – From the rack

E2MOM

1x Snatch Balance + 3x OHS

Building – Technique over weights

Metcon (Time)

3 rounds for time:

400m Run

15x C2B

1 min rest (Be strict, 60 seconds, not 55 or 47 seconds)

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