SID WOD1 4Real!!

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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

Mini Met-con 4 (No Measure)

3 Rounds

20 Jumping Jacks

10 High Mountain Climbers

5 Squat Jumps

3 Burpee

Warm-up

Extra Notes

Loo break

Once more through WOD & strategy

A’s complete Met-con – B’s Judge

B’s warm up with 6-3-1

B’s complete Met-con

SID 2017 WOD1 (Time)

For time complete:

21 – 15 – 9

Ground to Overhead (40kg/30kg)

Bar Burpees

Note: The workout starts with the athlete standing upright with the bar on the floor.

At the call of ‘3-2-1, go!’ the athlete will complete 21 GTOH repetitions. Once the 21 GTOH repetitions are complete the athlete will complete 21 bar burpees. Once the 21 bar burpees are complete the athlete will return to the bar and complete 15 GTOH repetitions. The workout continues in this format until 9 bar burpees have been completed.

The GTOH must be completed in two movements – a clean/power clean and then a press/push press/push jerk, etc.

Recovery & equipment clean up

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