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CrossFit Cirencester – Fundamentals

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Upper body mobility (No Measure)

Tack T-Spine, Lats & Pecs

Floss wrists, Lats & Pecs

Stretch Biceps & Triceps

PVC Mobility

Beast Mobility (No Measure)

Bear Crawl

Polar Bear

Angry Gorilla

Chimpanzee

Duck Walk

Inchworm

Crocodile

Weightlifting

Squats – Air Squat/Back Squat/ Front Squat/ Overhead Squat

Weightlifting

Presses – Press Ups/ Strict Press/ Push Press/ Push Jerk

Metcon (Time)

5 rounds for time:

5x Burpee

5x Push Press

5x Prisoner Squat

Extra Notes

What is CrossFit?

CrossFit is a General Strength and Conditioning program that is aimed at developing you as a well-rounded athlete

It takes the best of all sports and training systems and combines them into a single package to offer you a highly effective workout method.

CrossFit combines Body Weight exercises/gymnastics, Free Weights, Kettlebells, and Metabolic Conditioning like rowing and running that balance strength with cardiovascular fitness.

CrossFit uses functional exercises that relate to real-life body movements and not unnatural ones such as those done through the use of machines. This means we can help you if you want to improve your athletic capacity or simply live a full and healthy life!

CrossFit is aimed at developing your capacity in the ten general physical skills:

• Strength

• Power

• Speed

• Cardiovascular / Respiratory Endurance

• Stamina

• Flexibility

• Co-ordination

• Agility

• Accuracy

• Balance

All our workouts ensure that you are developing in these areas so that not only will you be able to run really fast, but also jump over walls, ski, lift heavy boxes safely, skip, play football and any other physical activity you can think of.

The concept behind CrossFit is GPP, General Physical Preparedness, the idea of being prepared physically and mentally for an infinite number of tasks, which are transferable to everyday life. Each workout is different to ensure that your body is always challenged and stimulated in various ways for maximum physical benefit.

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