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CrossFit Cirencester – CrossFit

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The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Russian Baby Maker

Clean Prep (No Measure)

Shoulder Smash

Sit in a squat (Wall)

Rack Mobility + wrists

Weighted Squat Sits

Warm-up

Everyone is it.

5×30:20 When tagged move to the rig and Bar hang until time is called. First person tagged is it next round. If everyone is tagged: everyone hangs until Time is called.

5x strict C2B (Banded strict to scale)

10x Kipping swing

3x kipping pull ups

5x kipping C2B

3x Dead lift

3x Power clean

5x squat clean

5x Step Up low

5x Jump up, step down

5x Jump up – Stand up – rebound up

Skill

Introduce DB Clean – 5 minutes

Hang Power x5

Hang squat x5

Full Squat Clean x10

Choose appropriate weights for WOD

Take a break to prep for WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

10x Alternating DB SQUAT CLEAN

15x Pull Up

20x box jump 24/20″

Beginner:

Complete as many rounds as possible in 15 minutes of:

15/5kg dumbbell hang squat cleans, 10 reps

10 banded pull-ups

15 box jumps
Aim for all the sets to be unbroken and performed with excellent mechanics. Focus on achieving a full hip extension and squeezing the glutes before dropping under the weights into a full squat, returning to full extension.

For the scaled, the time has been decreased to maintain the intended number of rounds. The dumbbell squat clean has been modified to a hang squat clean to allow the athlete to focus on the “pull under” portion of the movement. The weight has been reduced to encourage proper mechanics and minimal rest. For the the pull-ups, use a band that will allow the reps to be completed in no more than two sets.

Recovery & equipment clean up

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