It’s “HUMP” Day, get to the box straight after

 In Crossfit


CrossFit Cirencester – CrossFit

View Public Whiteboard

Squatting prep (No Measure)

Tack Hips

Tack Lats

Floss Hips

Floss Lats & Triceps

Couch Stretch

Monkey Pose

SL Balance

Shoulder Taps

PVC shoulder pass

Down Ups
Before Class

Squat Warm Up (No Measure)

Tack Hips & Butt

Special Couch Stretch

– Oscillation

– Spider with kiss

– Elbow down with rotation

– Piriformis with rotation

– Russian Baby Makers

Fig 4 with rotation

Speed Skaters

Special Inchworm

Back Squat (Every two minutes, for 10 minutes (5 sets):)

*Set 1 – 5 reps @ 45-55%

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-85%

*Set 5 – 2 reps @ 80-90%

Immediately followed by…

Metcon (Weight)

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

Back Squat x 8-10 reps @ 60-65%

Skill

More doube under practise – up to 10 minutes

Follow the drills I have already set you please.

Metcon (Time)

In pairs (A & then B). For time:

50 Wall Ball Shots (20/14 lbs)

100 Double-Unders

40 Wall Ball Shots

80 Double-Unders

30 Wall Ball Shots

60 Double-Unders

Team time as score

Aim to go unbroken – scale accordingly

Recent Posts