Thors Set

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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Before Class Please –

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

Warm-up

9 Tabata rounds (Alternating Movements)

Burpees

Air Squat

Flutter Kicks Facing up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Conditioning

EMOM10

1x Snatch Balance + 2x OHS (light)

Conditioning

5 Rounds

L-Sit DB Press x12

Hollow hold

Rest

Metcon (Time)

In pairs – Alternating rounds

20 rounds (10 each)

10/8 cals Bike/Ski/Row

10x Squat Jumps

High five transitions

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