Ha ha! Thors-Day

 In Crossfit


CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross

Scorpion

Monkey Pose

Spider

Russian Baby Makers

Cossaks

Leg Swings
Before Class

Beast Mobility (No Measure)

Bear Crawl

Polar Bear

Angry Gorilla

Chimpanzee

Duck Walk

Inchworm

Crocodile

Weightlifting

Every 2 minutes, for 18 minutes (9 sets):

*Sets 1-3 – Power Clean to a “Heavy” Triple

*Sets 4-6 – Power Clean to a “Heavy” Double

*Sets 7-9 – Power Clean to a “Heavy” Single

Don’t stray from the number of sets – “Heavy” doesn’t mean max effort, just a challenging set for today.

Then…

Every 2 minutes, for 6 minutes (3 sets):

Halting Clean Deadlift + 2 Clean Pulls @ 95-105% of 1-RM Clean

*The halting clean deadlift is a pull variation that stops short of full extension at the top to strengthen and reinforce the position of the lifter over the bar during the pull of the clean.

Perform a clean deadlift up to the designated height (usually upper thigh or hip), keeping the shoulders over the bar, and hold this position for 2-3 seconds before returning the bar to the floor. Most commonly the pause position will be at the upper thigh or hip; in this position, the shins should be approximately vertical, the bar in light contact with the legs, and the shoulders slightly in front of the bar. The weight should be balanced slightly more toward the heels than the balls of the feet but with full foot contact on the floor.

Deadlift (10 mins to build to a heavy Triple)

The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.

Metcon (AMRAP – Reps)

Every two minutes, for 20 minutes:

Station 1 – Deadlift x 4 reps @ 2-4% heavier than last week

(this should be somewhere 75-85%)

Station 2 – 30 seconds of Toes to Bar

Score Total T2B

Note load used for deadlifts, and number of toes to bars achieved in each set.

Metcon (Weight)

For completion:

400 Meter Farmer’s Walk

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your grip, so embrace the slow grind of the walk and don’t get in a hurry.

Conditioning

Bonus:

Four to Six sets of:

Row 800 Meters @ your 5000m PR pace

Rest 2 minutes

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