Pre Fight Club lifting

 In Crossfit

CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

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

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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