Post Open Fix

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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Tack & Floss then:

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross

Scorpion

Monkey Pose

Spider

Russian Baby Makers

Cossaks

Leg Swings

Metcon (Weight)

Teams of Mixed sex 4’s

10 minutes Time Cap

Establish 1RM Power Snatch

Team Total

1 person working at any time

2 bars only

Metcon (AMRAP – Rounds and Reps)

In your 4’s (males working together & females together). Shared reps – Male/Male, Female/Female.

9 min ascending AMRAP ladder of:

· 3 Power Snatches 40/25kg

· 3 Box Jumps 24/20″

· 6 Power Snatches

· 6 Box Jumps

· 9 Power Snatches

· 9 Box Jumps

· etc… Increasing each round by 3 reps on each movement

Metcon (AMRAP – Rounds and Reps)

Teams of 4

20 min AMRAP:

20 Handstand Push-ups

· 20 Alternating Pistols

· 20 Pull-ups

· 20 Wallballs – 20lbs/14 – 11/10ft target

Females full round shared, Males full round shared. Alternating rounds

Metcon (Time)

12 min time cap:

4 Rounds of 10-8-6-4-2:

Hang Power Cleans 40/25, 50/30, 60/35, 70/40kg

Lateral Over-the-bar Burpees

Toes-to-bar

Equal shared reps

* After finishing the round of 2 reps, increase the weight of your barbell and start again on the round of 10.

Males 10-6-2, Females 8-4 (round 1)

Females 10-6-2, Males 8-4 (round 2)

Males 10-6-2, Females 8-4 (round 3)

Females 10-6-2, Males 8-4 (round 4)

Penalty of 1 second for every incomplete rep

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