This is the big ONE!

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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

Squat Warm Up (No Measure)

Tack Hips & Butt

Special Couch Stretch

– Oscillation

– Spider with kiss

– Elbow down with rotation

– Piriformis with rotation

– Russian Baby Makers

Fig 4 with rotation

Speed Skaters

Special Inchworm

Mini Met-con 4 (No Measure)

3 Rounds

20 Jumping Jacks

10 High Mountain Climbers

5 Squat Jumps

3 Burpee

Clean Prep (No Measure)

Shoulder & Lat Smash/Tack

Sit in a squat (Wall)

Rack Mobility + wrists

Weighted Squat Sits – Take aways
10 minutes to warm up the Front Squat

Front Squat (1-1-1-1-1-1-1-1-1-1)

Athletes with less experience should consider adding reps, or simply practicing the movement for a set amount of time to develop technique. Experienced athletes should attempt to increase load every set or choose a challenging load and maintain it across all sets. Focus on excellent technique on every rep.

Option 1

Front squat 1-1-1-1-1-1-1 reps

Before beginning this workout, establish a goal weight and work backward in 5-10-lb. increments to establish a starting point. If your technique is still unrefined, consider using the beginner option, or choose a weight that allows you to complete all 7 sets with technical proficiency.

Option 2

Front squat 3-3-3-3-3 reps

The repetitions have been increased to focus on the mechanics of the front squat. Warm up with a PVC and lighter loads for at least 15 minutes. The first set should feel challenging, but should be performed with consistent technique.

Name the Artist/track (AMRAP – Reps)

Score points for correctly naming artist & or track
Christmas Special

Recovery & equipment clean up

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