CrossFit Cirencester – Fundamentals
The Warm Up (No Measure)
Jumping Jacks – to the sides, then front to back.
Lunges – Elbow to ankle, then which way to the beach?
Speed Skaters with wide stance
Wax on/ wax off
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
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