Pre Fight Club lifting

 In Workouts

CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps


Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross


Monkey Pose


Russian Baby Makers


Leg Swings

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 (Build to heavy single’s then)

(stop slightly short of actual max) (% of RM) – 4RM, 85%x4, 90%x4, 80%x Max Reps

Snatch Pull + Snatch (70% x 2+1, 75% x 2+1 x 6)

Perform a Snatch Pull, followed by a snatch

Snatch Pull (100%x4 x3)

TRX Jack knife (3 x 15-30)

With feet suspended in TRX, in a push up position, pull feet towards hands (pike) and return to push up position – then repeat

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