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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)

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

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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