Fundamentals Session 2
CrossFit Cirencester – Fundamentals
The Zone Diet
“Eat meat & veg, nuts & seeds, some fruit, little starch and no sugar”
General Warm-Up – see whiteboard by plates for the routine. Generally, we use the warm-up routines before class starts. If possible, be early to get it done.
Follow this rep scheme –
5 minute AMRAP
5 prisoner squats
This means – a 5 minute workout concentrating on three movements called a triplet. AMRAP – as many rounds and reps as possible. So at 3-2-1 GO!, you will perform 5 press-ups, 5 burpees, and 5 prisoner squats. At the end of each set of prisoner squats, count one complete round. Keep rotating through the movements until TIME! is called at the end of the 5 minute period of work. Your score is the amount of complete rounds plus any extra reps you complete. The movement standards will be demonstrated. Within your current range of mobility and fitness, stay strict with the movement standards. This is important as maintaining them means you will achieve full range of motion and you will develop and progress quicker and safely.