Wednesday: Hump day

 In Workouts


CrossFit Cirencester – CrossFit

The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Russian Baby Maker

Clean Prep (No Measure)

Shoulder & Lat Smash/Tack

Sit in a squat (Wall)

Rack Mobility + wrists

Weighted Squat Sits – Take aways

Hang Clean (15 mins to find Heavy Weight for the day (Pause))

0:03 second pause below the knee

Deadlift (5×3 Banded @ 50-60% with 45% bar and 25% band )

Metcon (Time)

3 rounds for time of:

60 Air squats

30 knees-to-elbows

30 deficit push-ups 10/5kg plates
Select a number of reps for the air squat that you can complete without rest for the first round. If you are unable to complete 10 consecutive knees-to-elbows or deficit push-ups, reduce the reps or scale the movements. Use a hanging knee raise and/or a modification for the push-ups that works ROM and pre-requisite strength.

3 rounds for time of:

50 squats

20 Hanging knee raise

15 push-ups to abmat

Recovery & equipment clean up

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