Post Easter – time for something a bit more serious
This is a transition week. You guys asked for another CrossFit Class in the evening & this week we start to replace the Met-Con with CrossFit. Next week you will have an addditional class each week day.
CrossFit Cirencester – MET-Con
The Warm Up (No Measure)
Jumping Jacks – to the sides, then front to back.
Lunges – Elbow to ankle, then which way to the beach?
Speed Skaters with wide stance
Wax on/ wax off
Russian Baby Maker
Squat Warm Up (No Measure)
Tack Hips & Butt
Special Couch Stretch
– Spider with kiss
– Elbow down with rotation
– Piriformis with rotation
– Russian Baby Makers
Fig 4 with rotation
Front rack work
Front Squat (3×10 at 70% of last weeks back squat 10RM)
Hang Power Clean (5×3 @85%)
In the Power Clean keep your butt down as long as possible.
Remember the rule “back raises before butt raises.”
Aggressive contact and hard shrug up and back.
1) 200m Sprint Ergo
2) 15 Burpees
3) 10 Ring Dip (Scale to box)
In big groups work in stations if needed