Grip on Thors-day

 In Workouts

CrossFit Cirencester – CrossFit

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The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Russian Baby Maker

Squat Warm Up (No Measure)

Tack Hips & Butt

Special Couch Stretch

– Oscillation

– Spider with kiss

– Elbow down with rotation

– Piriformis with rotation

– Russian Baby Makers

Fig 4 with rotation

Speed Skaters

Special Inchworm


3 rds

10x Air Squat

5x Jump squat

3x Deck squat


10 minutes

Singles for height

Knee Jumps

Scale to Box Jumps

Metcon (Time)

Three rounds for time of:

15 Burpee Box Jumps (24″/20″)

15 Toes-to-Bar

15 KB Deadlifts 32/24kg



Three sets of:

45 Second Hex Dumbbell Hold

(hold the DB in a claw grip by the head of the hex DB by your side)

Rest 30 seconds

40 Wrist Curls (20/15kg barbell)

(lay forearms on bench/box palms up and perform wrist curls)

Rest 2 minutes

Recovery & equipment clean up

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