Glacier Friday

 In Crossfit


CrossFit Cirencester – CrossFit

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Tack & Floss (No Measure)

Pick two major joints that you are training today and spend 15 minutes Tacking & mobilising with or without a band

Clean & Jerk Prep (No Measure)

Smash: Lats, Triceps, Hips

Floss: Wrists, Triceps, Hips

Snow Angels on wall

OHS on Wall

PVC C&J

Pacing

Team Wall Balls & HS Walk or Wall Walkers

10 mins

Warm-up

Warm up to opening weights

Extra Notes

Part A : 0-12 Minutes – Athletes establish their

1 Rep Max Clean and Jerks

Push Jerk and Split Jerk are accepted, along with Squat and Power Clean.

No Limit on attempts. Male and Female bars. Clearly show the plates used before lifting.

Part B : – 12-16 Minutes – Max Wallballs – Alternating reps. Males share a 9kg Medball, Females a 6kg Medball. Athletes must alternate reps

Part C : – 16-20 Minutes – Each athlete has 1 Minute to complete a max distance Handstand walk.

Clearly mark out 6 metres in 2 metre sections. Each 2m section = 1 rep

Score is all parts added together. 2 Males & 2 Female Pairs

Hip crease must be below knee for Wallball shot to count, ball must make contact with the wall

Scaled option is Wall climb. ALL RX will place above scaled workouts. If one team member scales, the whole teams score will be counted as a scaled WOD

Wall climb must start in Push Up position. Rep is complete when athletes nose/head makes contact with the wall

Pairs Clean & Jerk

0-12 Minutes – Athletes establish their

1 Rep Max Clean and Jerks

Push Jerk and Split Jerk are accepted, along with Squat and Power Clean.

No Limit on attempts. Male & Female Pairs

Total of both weights combined

Metcon (AMRAP – Reps)

12-16 Minutes (4 minutes) – Max Wallballs – Alternating reps. Males share a 9kg Medball, Females a 6kg Medball. Athletes must alternate reps

Metcon (Distance)

16-20 Minutes – Each athlete has 1 Minute to complete a max distance Handstand walk.

Scaled = Wall Climb

1 rep = 1m

Games

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