Thors-Day = Squats

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CrossFit Cirencester – CrossFit

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Squat Warm Up (No Measure)

Tack Hips & Butt

Special Couch Stretch

– Oscillation

– Spider with kiss

– Elbow down with rotation

– Piriformis with rotation

Fig 4 with rotation

Speed Skaters

Special Inchworm

Back Squat (Use the sequence to hit 2×4 at 85%)

3x @60

3x @70

4x @80

3x @90

2×4 @85

Butterfly Pull Up (5-10 mins practise virtuosity)

Initiate a kip by swinging feet front and back, and follow swing motion through to hips and then shoulders

The body should bow from global extension to global flexion

At the apex of the “from” portion of the swing you will spot the bar, and do the fastest pull that will get your chin over the bar (or chest to the bar)

Follow through by pulling yourself under the bar by maintaining global extension

When arms reach full extension, the body should be fully extended as well; i.e. arms behind ears, hips forward and feet behind you

If you hit the sweet spot the body should be fully loaded to initiate the next swing and pull up

Note: Make sure to maintain traction through full range of motion.

Metcon (Time)

4 Rounds For Time:

15 Med. Ball Cleans (20/14)

12 Burpees

9 Pull Ups

RX+: Burpee Bar Touch, C2B Pull Ups

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