Week 2 Begins

 In Workouts

Announcements

New CrossFit classes available at 7pm Monday to Friday. Another great reason to upgrade to Unlimited classes and make the most of more training time.

CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Before Class Please –

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

Squat Warm Up (No Measure)

Tack Hips & Butt

Special Couch Stretch

– Oscillation

– Spider with kiss

– Elbow down with rotation

– Piriformis with rotation

– Russian Baby Makers

Fig 4 with rotation

Speed Skaters

Special Inchworm

Extra Notes

Both warm ups to be completed before class please

Front Squat (4×8 @ last weeks 10RM (plus 2x warm up))

20 minutes T/C

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

Snatch (EMOM12 Building to heavy SQUAT Snatch)

Conditioning

Team of 3 on one station each

EMOM21

a) 150m Row/Ski

b) 12x Ring Row in False grip with Flair

c) 10x Wall Ball (Higher Target) 20/14lbs

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