Strongman Saturday

 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

Extra Notes

Teams of 4 (Rough the same height of people).

15 minutes per station

Please warm up before attempting lifts (progressive weights).

Leave kit empty, ready for next team

Have fun and be safe

Farmers Carry (Time)

20m

100/60kg per hand

Super Yoke (Time)

Carry the Yoke 20m out & back at 180/140kg

Slam ball Atlas Loading Event (Time)

Lift slam balls from floor to platform of boxes.

Males at 60″ & Females at 50″

9-90kg Males, 9-50kg Females

x2 rounds best time

Extra Notes

Take 5 Minutes. Rest, then enjoy the MET-Con

Metcon (Time)

For Time

Run 1000m

21 Double KB Clean & Press @ 1KB per hand

Run 800m

21 Double KB Clean & Press @ 1 KB per hand

Run 1000m

Scale as needed.

Recovery & equipment clean up

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