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CrossFit Cirencester – CrossFit

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Dead Lift Prep (No Measure)

Tack Back, Hips, Lats

Floss Hamstrings, Lats

Monkey Pose

Arabesques with kicks

PVC dead lifts

Warming up to weight
Complete before Class starts please!

Deadlift (Work upto 6 reps at 80% )

*Set 1 – 10 reps @ 50% of 1-RM

*Set 2 – 10 reps @ 60%

*Set 3 – 10 reps @ 70%

*Set 4 – 8 reps @ 75%

*Set 5 – 6 reps @ 80%

Rest 2-3 minutes between sets.

Bulgarian Split Squat (3×6 @Tempo (60 seconds rest))

With your rear foot on a box, perform a lunge like motion, squatting on the front leg. Complete a full extension of the hip
Followed by 30 secs in real plank or loaded plank


10 minutes to complete one block of skill:


10-12 Freestanding Kick-Ups to Handstand with Max Hold

(hold for as long as possible without walking – if your hands move, terminate that set)



Three sets of:

45 seconds of Nose-to-Wall Handstand Hold

Rest 60-90 seconds

Get into position via wall-walk, cartwheel or backward handstand walk. Place your forehead against the wall and look at your toes.



One set of:

10 Wall Climbs

(start from prone and walk feet up the wall to nose-to-wall handstand hold and slowly descend back down – focus on keeping positions, not speed)

Metcon (Time)

Half Nancy

5 rounds for time

200m Run

7x OHS 45/30kg

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