Penultimate Fun Session

 In Crossfit


Announcements

Sunday 13th class starts at 09:30. Saturday19th Tough Mudder Workshop at 11:00 & Sunday 20th Swords play workshop at 10:00

CrossFit Cirencester – Fundamentals

Understanding Scaling.
It seems for many that having “Rx” written next to their name on the whiteboard is more important than skill, form, ability, or having the proper foundation of movement and strength. Not at CFC, why?
Probably the number one reason why Rx should not be the number priority on your list is safety. Always be safe!
Another area to keep in mind is your ability level. Everyone has something they need to work on. Work your weaknesses!
Another reason why scaling should always be an option is in regards to the quality of the movement in the workout. Deliver virtuosity!
Mechanics, consistency then intensity. Your mantra!

View Public Whiteboard

Tack & Floss (No Measure)

Pick two major joints that you are training today and spend 15 minutes Tacking & mobilising with or without a band

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

Kipping toes to bar (10 minutes working on TTB)

Break the skill down into basic elements to build up to a full kipping T2B
Progressions:

The Rocky

Hanging Knee Raise

Toes to Rings

Gliding Toes to Bar

Toes To Bar

Skill

Examine Kettlebell Swings

Hip Swing

Russian Swing (RKBS)

American Swing (AKBS)

Sets of 10 reps

Metcon (Time)

In pairs complete (1 rep each, of each exercise – high five tag in/out)

2-4-6-8-10-12-14-16-18 reps (10 minute time cap)

American Swing or scale

Toes to Bar or scale

Downs/Ups

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