Thors-Day Strong (no Dominoes either)

 In Crossfit


CrossFit Cirencester – CrossFit

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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 class

Extra Notes

https://journal.crossfit.com/article/infinity-the-wall-ball

Warm-up

-Everyone is it

-Tic-tac-toe (Med ball edition)

Burpee Partner Chest Pass Game

It’ll take just four rounds working 20 seconds on and 20 seconds off to get your athletes warm. While one partner holds the medicine ball, the other performs a burpee. Partners chest pass the ball back and forth for max reps in 20 seconds.

-Nest Raiding

Skill

5 minutes to examine the Wall Ball

Tips

Standards

Set up for WOD

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

Ascending Ladders of

10-20-30-40-50-60-70-80-90-100 etc….

Wall Ball Shots 20/14lbs

Pull Ups

Each time you rest run 200m

Score rounds and reps

10’s = 1

20’s = 2
For the beginners: reps and loads must be reduced to lower the volume.

5-10-15-20-25 etc

During the wall ball shots ensure the crease of the hip is below the knee at the bottom of each rep and the ball hits the target at the top. The hips should fully extend before throwing the ball to the target. During pull ups, chin must e clearly over the bar and return to a hanging position with straight arms

Recovery & equipment clean up

This is a long workout so congratulate your classmates

Scores on the boards

Clear up and cool down

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