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CrossFit Cirencester – CrossFit

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Squat Warm Up (No Measure)

Tack Hips & Butt

Special Couch Stretch

– Oscillation

– Spider with kiss

– Elbow down with rotation

– Piriformis with rotation

– Russian Baby Makers

Fig 4 with rotation

Speed Skaters

Special Inchworm

Front Squat (EMOM)

Every minute, on the minute, for 5 minutes:

Front Squat

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every minute on the minute, for 5 minutes (5 sets):

Front Squat

*Set 6 – 85% x 1 rep

*Set 7 – 85-90% x 1 rep

*Set 8 – 90+% x 1 rep

*Set 9 – 90+% x 1 rep

*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose correct mechanics and positioning. If you determine that you’ve reached that load for the day before set 10, stop there.

Clean and Jerk (10 minutes building then:)

Build to 85-90% of your 1-RM Clean & Jerk, and then…

Every minute, on the minute, for 6 minutes:

2-3 Clean & Jerks @ 85% of your 1-RM

If you completed the 10 reps at 85% in under 5 minutes last week, aim to perform 3 clean & jerks this week. If you were over 5 minutes last week, stick with two reps on the minute.

Back Squat (5×5)

Every 2 minutes, for 10 minutes (5 sets) of:

Tempo Back Squat x 5 reps @ 70-80% of 1-RM

Metcon (4 Rounds for reps)

4 rounds

Against a 2 minute running clock:

50x Double Under

Max reps Chest to bars

2 mins rest

Conditioning

Six sets of:

Run 600 Meters @ 90% of your 1-Mile PR pace

Walk 200 Meters & Re-Start

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