Warm up for 17.5

 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

Conditioning

Three sets of:

Romanian Deadlifts x 8-10 reps @ Easy

Rest as needed

DB Bulgarian Split Squats x 8 reps each leg @ Easy

Rest as needed

Banded Triceps Extensions x 25 reps @ 1010

Rest as needed

Metcon (Time)

“Last Man Standing”

On the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval):

Push Press x 1 rep

(start at 50/55 kg and add 5kg every minute)

——–

Front Squat x 1 rep

(start with the weight you finished with on the push press, add 5kg every minute)

——–

Picking up on the one minute segment that you would have been starting your next round of front squats, perform 20 Wall Ball Shots (20/14 lbs) on the minute, every minute, for up to 7 minutes.

(If you make all 7 sets, terminate this portion of the workout and move on.)

If you cannot complete all 20 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout.

——–

Picking up on the minute you would have been starting your next set of wall ball shots, perform 10/8 Handstand Push-Ups on the minute, every minute, for a maximum of 7 minutes.

If you cannot complete all 10/8 HSPUs within the designated minute, your workout is over.

(Goal is to keep working for as long as possible…to be the last man/woman standing.)

——–

Picking up on the minute you would have been starting your next set of Handstand Push-Ups, perform 15/12 Calorie Air Bike on the minute, every minute, for a maximum of 7 minutes.*

If you cannot complete all 15/12 Calories within the designated minute, your workout is over.

(Goal is to keep working for as long as possible…to be the last man/woman standing.)

*If cannot use the air bike then perform 18/12 Calories on a Concept 2 rower or Ski

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