It’s done, time to party

 In Crossfit


CrossFit Cirencester – CrossFit

View Public Whiteboard

General Warm Up (No Measure)

Tack & Floss then:

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

Warm-up

1) Assault Bike/Row/Ski 10 Minutes @ Easy

2) 3 Sets:

40 Single Unders + 10-15 Double Unders

10 Goblet Squats w/Pause, <24kg/16kg
5 Kettlebell Push Press/side, <24kg/16kg, pause final rep at top for 5 seconds 3) EMOM 8, alternating:
a) 6-7-8-9 Thruster, 43/29kg (add one rep each set)

b) 20-25-30-35 Double Unders (add five reps each set)

4) Assault Bike/Row/Ski 0:10 @ RPE 9 0:50 Rest, 0:10 @ 9

Rest 2-3 minutes, and kick 17.5 in the teeth.

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

Recent Posts