No Back Squats – I promise

 In Crossfit

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
Before class

Beast Mobility (No Measure)

Bear Crawl

Polar Bear

Angry Gorilla

Chimpanzee

Duck Walk

Inchworm

Crocodile

Weightlifting

Three sets of:

Front Squat with a Pause x 5-6 reps @ 4111

Rest 2 minutes

Conditioning

Every 3 minutes, for 21 minutes:

Ground to Overhead Barbell Cycling

*Set 1 – 8 reps @ 55% of 1-RM Clean & Jerk

*Set 2 – 8 reps @ 55%

*Set 3 – 8 reps @ 55%

*Set 4 – 5 reps @ 60%

*Set 5 – 2 reps @ 65%

*Set 6 – 2 reps @ 65%

*Set 7 – 1 rep @ 70%

For these sets, the goal is to keep the barbell in your hands and complete the reps efficiently and unbroken. As we get closer to the competition season it will become increasingly important to know what loads you can handle touch-n-go, and which you will benefit from resetting with.

Metcon (Time)

Teams of 3

10 sets:

Row 250 meters @ 500 meter PR pace.

1 person works, two people rest.

Team time as score

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