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CrossFit Cirencester – Fundamentals

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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
Before class

Power Clean (10 mins. Every 2 mins x2 reps, build to heavy 5)

Clean (Every 2 for 8 build to a heavy 2)

Clean Pull (Every 2 for 6 mins x2 reps)

The clean pull is a basic and important exercise for training the extension of the clean in terms of strength, speed, power, posture and balance. Lifters will be able to manage heavier weights than in the clean, which allows the development of strength to push weights in the clean. The clean pull can also be used as a remedial exercise to practice balance and position in the pull, or as part of a learning progression for the clean.


Toes to bar progressions – 10 mins

Then efficiency

Metcon (Time)

In pairs:

Two rounds of:

200 meter Farmer’s Carry Shared

200 meter Plate Carry (Bear Hug) shared

*Load based on what you can complete with no more than one drop per round per movement.

Record weight in notes


Four sets of:

Row 1000 meter @ 10 seconds slower than your 5km Pace

Rest 60 seconds

*If your 5km PR TIME is 20 minutes, then your average pace will be 2:00/500 meters, therefore you will perform these 1000 meter repeats at 2:10/500 meters

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