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CrossFit Cirencester – Fundamentals

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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

Squat Thearpy (No Measure)

Tack Hips, Lower Back

Floss Ankles

Wall Squat

Goblet Squat (un-weighted)

27 squats

Ring Squat

Pole Squat

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 (Every 2 for 20 (building))

Every two minutes, for 20 minutes (10 sets):

Hang Snatch + Snatch + Overhead Squat

Metcon (AMRAP – Rounds and Reps)

A’s then B’s – Complete as many rounds and reps as possible in 8 minutes (Each) of:

5 Power Cleans (40/25kg)

10 Burpee Box Step Ups (24″/20″)

*combined total

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