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CrossFit Cirencester – Fundamentals

We have lots to complete in this session, so please be early or at least on time and complete the warm up before class. I am afraid there will not be much time for chatting until after the session.

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Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
Before class


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

(Snatch Push Press + Overhead Squat) x 2 reps

Build over the course of the three sets – for activation and perfect mechanics.

Followed by…

Every 2 minutes, for 8 minutes (4 sets):

Snatch Balance x 2 reps

Building to a heavy-ish double.


5 sets of:

2 Snatch Pulls + 2 Hang Snatches + 2 Snatches

(drop the barbell between the two pulls and two snatches, and between the two hang snatches if you need to – it’s more important that you work on perfect positioning and mechanics)

Rest 1 minute between sets

Build to a load that is a moderate weight, but allows you to maintain mechanics.

Metcon (Time)

40 Plate GTOH (20/15kg)

30 Burpees

20 Single arm KB Overhead Squats (Appropriate weight) Partition however you wish

10 Muscle-Ups (Use the band version for scale)

RX+ 2 rounds

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