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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

– Russian Baby Makers

Fig 4 with rotation

Speed Skaters

Special Inchworm
Before Class

Anderson Squat (Dead stop 3-3-3-3-3 (or blocks))

Simply squat down placing the barbell on the safety pins in the rack at a height that would be at or near the bottom position of your squat. Be sure to pause between reps with the bar on the safety pins. This will ensure you don’t cave to the temptation to bounce for assistance.

Deficit Push Ups (10 mins to find max depth for 5 reps)

Complete a push up past the point where you are level with your hands
Note down max depth in note

Metcon (AMRAP – Reps)

In A’s & B’s – A’s 0-2 mins, B’s 2-4 etc…

Against a 2-minute running clock, perform the following:

Run 200 Meters

Max Reps of Med ball Squat Cleans (9/6kg)

Rest 2 minutes between sets, and complete a total of four sets.

Total reps over the 4 sets

Conditioning

Three sets of:

Goblet Squat x 8-12 reps

Rest 45 seconds

Single-Arm Kettlebell Row x 8-10 reps each arm

Rest 45 seconds

American Kettlebell Swings x 15-20 reps

Rest 45 seconds

Push-Ups x 10-15 reps

Rest 45 seconds

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