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 In Crossfit

CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

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
Before Class

The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Russian Baby Maker

Metcon (Time)

Complete in pairs: Alternating rounds of 30, 27, 24, 21, 18, 15, 12 and 9 reps etc… for time of:

Calories of Rowing on Concept 2

Alternating Dumbbell Snatches (25/15kg)

A – 30, B – 27, A – 24, B – 21 etc….

Deadlift (Follow rep scheme in notes)

*Set 1 – 10 reps @ 55% of 1-RM

*Set 2 – 10 reps @ 65%

*Set 3 – 6 reps @ 70-75%

*Set 4 – 8 reps @ 75-80%

*Set 5 – 6 reps @ 80-85%

*Set 6 – 4 reps @ 90-95%

Rest 2-3 minutes between sets.

Conditioning

Three sets of:

Weighted Hip Extensions x 20 reps @ 1010

(place barbell on hips or hold plate on abs with crossed arms)

Rest as needed

Prone Chinese Plank x up to 60 seconds

Rest as needed

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