Tyr’s day plus 2 = Thor

 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

Flow Training (No Measure)

10-20 reps or until form deteriorates

Piked Push Up

Crab Reach

Pistol

Side Kick Through

Barrel roll bear

Weightlifting

Three sets of:

Narrow-Grip Overhead Squat x 3 reps @ Tempo

Rest 2 minutes between sets

(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)

Split Jerk (2x Power + 2x Split X4 sets)

Every two minutes, for 8 minutes (4 sets) of:

2 Power Jerks + 2 Split Jerks

(pause for 2 seconds in receiving of both split jerks)

Goal is to use 70% 1RM

Rope Climb (10 mins of Skill progressions)

Metcon (Time)

In teams of 3:

Three rounds for time of:

30/20 Calorie Row

20 Toes-to-Bar

15/10 Handstand Push-Ups

“A” will start. As soon as station is clear, B can start and so on. Clock stops when C completes 3 rounds

Then; on same clock….

Metcon (Time)

Three rounds for time of:

30/20 Calories of Rowing

10 Chest-to-Bar Pull-Ups

15/10 Ring Dips

“A” will start. As soon as station is clear, B can start and so on. Clock stops when C completes 3 rounds – Like the first met-con

Total time to complete both WODs

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