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CrossFit Cirencester – CrossFit

General Warm Up (No Measure)

Before Class Please –

Tack & Floss then:

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross

Scorpion

Monkey Pose

Spider

Russian Baby Makers

Cossaks

Leg Swings

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

Snatch (Build to a heavy single – 10 minutes)

Conditioning

In pairs complete for time:

For Time-

20 snatches @ 55%

15 snatches @ 70%

10 snatches @ 85%

Of today’s heavy single

These are reps each, all reps need to be completed before moving to next percentage

Tempo Front Squat (From floor @50% 5×3. Power out of the bottom)

3 seconds on the way down

3 seconds at the bottom

Up
Hold under tension

Metcon (Time)

3 RFT-

10 SHSPU

30 DUs

10 C2B

30 DUs

-rest 4-

AMRAP 2

Burpee Box Overs (New standards 24/20’ box)

Recovery & equipment clean up

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