Thorsday Action Stations

 In Crossfit

CrossFit Cirencester – CrossFit

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

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

Extra Notes

Teams of 4 today:

5 minutes to prep stations & be ready for the off

Metcon (AMRAP – Rounds and Reps)

AMRAP 3 x2 (Pair A then B)

6 Bar MU (Scale C2B)

6 Thrusters (60/45kg)

B’s Start from where A’s left off

Then: 3 minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 3 x2 (Pair A then B)

9 C2B (Scale Pull up)

9 OHS (50/35)

B’s start from where A’s left off

Then 3 minute rest

Metcon (AMRAP – Rounds and Reps)

AMRAP 3 x2 (Pair A followed by B’s)

12 pull ups

12 power snatches (40/25kg)

B’s start where A’s finished

Recovery & equipment clean up

High 5’s & chest bumps for your classmates

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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