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CrossFit Cirencester – CrossFit

The start of your strength cycle, Monday, Thursday & the option of Saturday as Squat day

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Tack & Floss (No Measure)

Pick two major joints that you are training today and spend 15 minutes Tacking & mobilising with or without a band
Complete before class

Squat Thearpy (No Measure)

Tack Hips, Lower Back

Floss Splits & Ankles

Wall Squat

Goblet Squat (un-weighted)

Bar Squat

Pole Squat
Complete before class: 1 minute of each position

Back Squat (6×2 reps at 80%)

The volume is the priority, sacrifice some of the weight to complete the reps

Chest to Ring Pull Ups (3x 20:30 (take average))

Use rings to complete a Pull Up to chest touching
Scale to ring row

Metcon (3 Rounds for reps)

3 Total Rounds:

1 min. @ each station:

Row for Calories

Box Jumps/Steps (24/20)

Wall Ball (20/14)

Down up

1 min. rest after each round

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