Toosday Prep Man

 In Crossfit


CrossFit Cirencester – CrossFit

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Upper body mobility (No Measure)

Tack T-Spine, Lats & Pecs

Floss wrists, Lats & Pecs

PVC Mobility

General Warm Up (No Measure)

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Torso Rotation

Hip Circles

Knee Circles

Iron Cross

Scorpion

Monkey Pose

Spider

SLB

Cossaks

Grind

Muscle-ups (5×5 (maintain speed))

Take 3-5 minutes to work on Muscle-Up Transitions on Low Rings

followed by…

Five sets of:

X 5 reps

Rest as needed

Metcon (AMRAP – Reps)

A.

Every 2 minutes, for 10 minutes (5 sets):

Front Squat

*Set 1 – 10 reps @ 45%

*Set 2 – 8 reps @ 55%

*Set 3 – 6 reps @ 65%

*Set 4 – 4 reps @ 70%

*Set 5 – Max Reps @ 75%

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

Metcon (AMRAP – Reps)

B.

Complete as many rounds and reps as possible in 5 minutes of:

1 Power Clean (70/50)

1 Chest to Bar

2 Power Cleans

2 Chest To Bar

3 Power Cleans

3 Chest to Bar

and so on….

RX+ Muscle Up

Metcon (AMRAP – Rounds and Reps)

C.

Complete as many rounds and reps as possible in 5 minutes of:

3 Overhead Squats (50/35)

6 Toes to Bar

9 Wall Ball

Metcon (AMRAP – Rounds and Reps)

D.

Complete as many rounds and reps as possible in 5 minutes of:

2 Thrusters (50/35kg)

2 Burpees

4 Thrusters

4 Burpees

6 Thrusters

6 Burpees

and so on….

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