Team Training Camp

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CrossFit Cirencester – Competition

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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
Before session

Mini MET-Con 3 (No Measure)

2 Rounds

200m Run

5 Push Ups

10 Air Squats

15 ABMat Sit Ups

Gymnastics

Strict HSPU with 1x20kg plate each side 10×1, with spotter if needed (perform the movement

strict, but have someone lift you by grabbing your legs and assisting you while you still

perform the movement strict)

Strict C2B with spotter or a band if needed 5×3, hold hollow position.

5x Ring Complex – 1 Kipping dip + :10 lockout support + 5 Support swings. (use band on dip if

you cannot perform it, then have someone remove the band for the rest of the complex).

Single arm DB press, seated, 5×10/arm, DB goes from forehead height to lockout (not from

shoulders, to mimic HSPU position, make sure elbows track forward.

ABMATSU 4×15 for speed

Weightlifting

Clean – 70%x1(reps)x5(sets) EMOM

Clean Pull – 80%x3x3

Halting Clean Deadlift (knee) + Finish + Floating Clean Deadlift – 70% x (2+1+1) x 3

Metcon (Time)

600-m run (Together)

36 strict handstand push-ups

36 dumbbell snatches

12 minutes T/C

Metcon (Time)

As a team shared reps:

40 Thrusters 50/35

40 Burpees

30 Thrusters

30 Burpees

20 Thrusters

20 Burpees

10 Thruster

10 Burpees

15 minute T/C

Metcon (Time)

Team of 6 MMM, FFF

20-cal. Row (each)

50 Team wall-ball shots 20lbs (Two working at once)

20 synchro pull-ups

20-cal. Row (Each)

Female 3’s:

15-cal. Row (each)

50 Team wall-ball shots (14lb)

20 synchro pull-ups

15-cal. row (each)

18 min T/C

Recovery & equipment clean up

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