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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

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

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Drop Snatch (5×3 @65% Work speed under bar)

Warm-up

Set up stations, warm up to weights.

Stephen Boraston 21st Anniversary (AMRAP – Reps)

Stephen Boraston (13/10/1976 to 12/01/1995)

20 min AMRAP – (21st Anniversary)

13 thrusters (50/35)

10 Muscle ups

19 Deadlifts (100/60)

76 DU

12 thrusters (50/35)

01 Muscle up

19 Deadlifts (100/60)

95 DU

then repeat

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