Thorsday Action Stations

 In Workouts

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


Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross


Monkey Pose


Russian Baby Makers


Leg Swings

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


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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