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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)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


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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