Fundamentals Session 5

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CrossFit Cirencester – Fundamentals

View Public Whiteboard

Extra Notes

Scaling

Understanding Rx

The Crossfit Charter – Mechanics, Consistency, Intensity

Warm-up

The Warm Up.

See the whiteboard by the bumpers for the movements. All will be demonstrated and explained.

Skill

Toes to Bar

Scales and progressions

Skill

Kettlebell Swing

Russian, American. Tips & tricks.

Metcon

Fundamentals WOD 5

In pairs –

2-4-6-8-10-12-14-16-18 reps of –

American Kettlebell swing

Toes to Bar

Down Ups

Time cap – 10 minutes

The rep scheme for this workout is – 2 kettlebell swings then 2 toes to bar then 2 down ups split between the athlete pair. In the first round of 2, each athlete performs 1 rep of each movement. In the next round, the round of 4 reps, each athlete performs 2 reps of each movement. In the next of 6 reps, each athlete performs 3 reps each. And so on until EITHER the round of 18 reps is complete at which you take your finishing time from the clock OR the time cap of 10 minutes is reached at which you record the total amount of reps completed.

Extra Notes

Hi 5s

Scores

Cool down

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