Oly, Oly, Ollie

 In Crossfit


CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

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
Before class

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 Clean (5 sets 1+1+1+1 building over the sets)

Hang Clean (knee) + Power Jerk + Clean + Split Jerk

Weightlifting

Halting Clean Deadlift (3 sec pause / 5 sec eccentric) – 90% x 1, 95% x 1, 100%x1x3

Back Squat (Follow rep scheme)

60%x5, 75% x 1, 65%x5, 80% x 1, 70%x5, 85% x 1, 70%x5

Weighted Plank (3×30 seconds: 90 seconds rest)

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

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