Superhuman 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 – two males & two females

1x Male + 1x Female bar per team

1x Ergo

150kgs weights

1 set of collars

5 minutes rest between MET-Cons

Metcon (Weight)

12 minutes

Each athlete to establish a 3RM overhead squat

Score = KG of all 4 athletes combined

Metcon (Time)

10 minute time cap

4 x 500m row relay (on the ergo)

Score = Time to complete

Metcon (Weight)

EMOM x1 Rep 6 Minutes (alternating minutes – Female/Male) Thruster combined weight over 12 reps

1 Male & 1 Female bar

Metcon (Time)

For time:

60 squat cleans (60/40)

60 cal row

60 STOH (60/40)

30 squat cleans (65/45)

30 cal row

30 STOH (65/45)

15 squat cleans (70/50)

15 cal row

15 STOH (70/50)

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