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CrossFit Cirencester – CrossFit

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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

Front Squat (15 minutes building to a heavy set (No belt ))

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

Hang snatch from blocks (60%x2, 65%x2, 70%x2, 75%x2 X3)

Hang snatch from blocks
Mid thigh

Blocks or plates

Snatch Grip Deadlift (From same blocks: 90%x5, 95%x5, 100%x5)

Weighted Plank (3 x 20-30 sec)

Hold a hollow in an elbow Plank, add a weight to upper back

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