Saturday Massive 3 in 1

 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
Before class

Metcon (Time)

5 Rounds for time of:

15 Kettlebell Swings 32/24kg

15 Burpees

Metcon (Time)

2 Rounds for time of:

800m run

60 Air Squats

30 Pull-ups

15 Power Snatch 50/35kg

Thorium Proliferation (Weight)

MAX POWER OUTPUT WALL BALLS AND GROUND TO OVERHEAD IN 10 MINUTES.

150 Wall Balls to 9ft Female / 10ft Male Target.

Then Max Power Output Ground to Overhead.

Pick your own weight.

Females use 3kg or 6kg Wall Balls,

Males use 6kg or 9kg Wall Ball

Minimum Weight GTOH 25kg / 35kg

1.25kg / 2.5kg plates can be used, but no fractional plates

REPS PARTITIONED BETWEEN YOU AND YOUR PARTNER HOW YOU LIKE.

ONLY ONE PERSON WORKING AT A TIME.

Example of scoring:

150 Wall Balls @ 6KG = 900KG

100 GTOH @ 40KG = 4000KG

Total Score = 4900KG

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