Ho-ho-ho Monday

 In Crossfit

CrossFit Cirencester – CrossFit

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Extra Notes

This is the introductory week for the squat program. Be early, warm up before class have your lifters on and weights ready.

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

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
Before Class

Squat Thearpy (No Measure)

Tack Hips, Lower Back

Floss Ankles

Wall Squat

Goblet Squat (un-weighted)

27 squats

Ring Squat

Pole Squat

Back Squat (Follow squat program – 90 secs rest)

3×8 @65%

5 @70%

2×2 @75%

1x 80%

Bar Muscle-ups (10 mins skill then – 1x attempt)

Metcon (Time)

25 x KB Snatch, Right Arm

25 x KB Snatch, Left Arm

50′ Walking Lunge with KB Overhead

20 x KB Snatch, Right Arm

20 x KB Snatch, Left Arm

50′ Walking Lunge with KB Overhead (Outside)

15 x KB Snatch, Right Arm

15 x KB Snatch, Left Arm

50′ Walking Lunge with KB Overhead (Outside)

10 x KB Snatch, Right Arm

10 x KB Snatch, Left Arm

50′ Walking Lunge with KB Overhead (Outside)

5 x KB Snatch, Right Arm

5 x KB Snatch,

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