Take 40

 In Workouts


Announcements

Christmas timetable from Monday 18th. You will only be able to book into class once the WODs are released. Advanced Programming & CrossFit programmed. Coached in CrossFit & simply follow the program for Advanced programming (Non coached). A chance to test what you have learned in 2017.

CrossFit Cirencester – CrossFit

The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Russian Baby Maker

Mini Met-con 4 (No Measure)

3 Rounds

20 Jumping Jacks

10 High Mountain Climbers

5 Squat Jumps

3 Burpee

Warm-up

Work as a team and set up the 4 stations

T2B

Dips/Banded

Deadlift @40/50/60/80kg

HSPU/HRPU

5 mins including warm up

This workout is 40 minutes long – be ready!

Metcon (4 Rounds for reps)

Perform 10 rounds of the following, completing as many reps of each exercise as possible:

30 seconds of toes-to-bars

Rest 30 seconds

30 seconds of dips

Rest 30 seconds

30 seconds of near body weight deadlifts

Rest 30 seconds

30 seconds of handstand push-ups

Rest 30 seconds
Scaling this WOD

Strive to complete at least 10 unbroken reps of each movement for at least the first 3 rounds. Experienced athletes should attempt the workout as written. Less-experienced athletes should modify the movements as necessary to allow for 10 unbroken reps of each movement for the first 2-3 rounds.

Option 1

Perform 7 rounds of the following, completing as many reps of each exercise as possible:

30 seconds of hanging knee raises

Rest 30 seconds

30 seconds of leg-assisted dips

Rest 30 seconds

30 seconds of deadlifts

Rest 30 seconds

30 seconds of pike push-ups

Rest 30 seconds

Men use a 60kg barbell

Women use a 40kg barbell

During the hanging knee raises, attempt to bring the knees above the hips on every rep. If you are unable to hang from a bar or if you lose the ability to achieve 1 hanging knee raise, complete the remaining reps as AbMat sit-ups. Experiment with foot position for the dips during the warm-up. To allow for larger sets during the ring dips, use more assistance from the legs as you fatigue.

Option 2

Perform 10 rounds of the following, completing as many reps of each exercise as possible:

30 seconds of toes-to-bars

Rest 30 seconds

30 seconds of banded dips

Rest 30 seconds

30 seconds of deadlifts

Rest 30 seconds

30 seconds of handstand push-ups

Rest 30 seconds

Men use a 60kg barbell

Women use a 40kg barbell

Break the toes-to-bars and dips into small sets to avoid failure. The first round of deadlifts should be completed without rest. Reduce the load if this is not possible. If you are unable to perform a single handstand push-up, use option 1. If you lose the ability to perform one rep, finish the 30 seconds with regular hand release push-ups.

Score each movement & record in notes please

Recovery & equipment clean up

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