This is the big ONE!
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
– Spider with kiss
– Elbow down with rotation
– Piriformis with rotation
– Russian Baby Makers
Fig 4 with rotation
Mini Met-con 4 (No Measure)
20 Jumping Jacks
10 High Mountain Climbers
5 Squat Jumps
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.
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.
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