Toosday Week 2 Strength

 In Crossfit


CrossFit Cirencester – CrossFit

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Squat Warm Up (No Measure)

Tack Hips & Butt

Special Couch Stretch

– Oscillation

– Spider with kiss

– Elbow down with rotation

– Piriformis with rotation

Fig 4 with rotation

Speed Skaters

Special Inchworm
Complete before class starts please!

Warm-up

3 Rounds

300m Run/Row (Round-about)

10 Shoulder Dislocates

10 Overhead Squats

10 Good mornings

Monster Walks (5×20 steps)

Band around thigh just above knees squat down, push out knees and shuffle sideways, working glutes.

Back Squat (Build to 4RM (20 min T/C))

Metcon (Time)

For Time:

50 Double Unders

40 Air Squats

30 Hang Power Cleans (50/30kg)

20 Pull Ups

10 Burpees

20 Pull Ups

30 Hang Power Cleans (50/30kg)

40 Air Squats

50 Cal Row

RX+: (60/40kg), C2B Pull Ups

Two or three groups in stagered starts (2 Min intervals)

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