Thors Warm Up

 In Crossfit

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

Beast Mobility (No Measure)

Bear Crawl

Polar Bear

Angry Gorilla

Chimpanzee

Duck Walk

Inchworm

Crocodile

Metcon (Time)

Warm up in pairs YGIG

3 RFT-

10 cal row/bike/ski

10 air squats

10 push ups

20 shoulder taps

10 T2B/HKR

YGIG Movements

Scale to be fast unbroken reps

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

Snatch (55 – 65 – 75 – 80 – 85 – 90 – 93 – 93+%)

Metcon (Time)

Finisher:

For Time-

50 cal ass/row/ski

40 Thrusters (40/25)

30 HSPU

20 C2B

Metcon (Time)

Finisher:

For Time-

50 cal ass/row/ski

40 Thrusters (40/25)

30 HSPU

20 C2B

Recovery & equipment clean up

Name the Artist/track (AMRAP – Reps)

Score points for correctly naming artist & or track

Name the year (AMRAP – Reps)

Correctly guess the year the playlist was created from

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