It’s going to be a wild Wednesday

 In Crossfit


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.

View Public Whiteboard

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

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

Weightlifting

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.

Weightlifting

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

Recent Posts