SID Week

 In Crossfit


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

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
With a BB for more advanced

Warm-up

Rowing drills

10 Pulls just legs – straight arms flat back

10 pulls legs & back – straight arms and pull with back

10 full pulls – focus on timing

10 Pulls with pause at finish – 2 seconds

10 Full pulls with new technique

10 pulls for cals

Extra Notes

Loo break

Review Met-Con

Goals & Standards

Safety BB’s & Burpees

Metcon (Time)

3 rounds for time of:

15/12-cal. row

12 power snatches at 40/25kg

9 burpees

10 min T/C

Recovery & equipment clean up

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