Week 3 Strength: Oh Monday

 In Crossfit


CrossFit Cirencester – CrossFit

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Squat Thearpy (No Measure)

Tack Hips, Lower Back

Floss Splits & Ankles

Wall Squat

Goblet Squat (un-weighted)

Bar Squat

Pole Squat
Please complete before class

Hip Openers (No Measure)

Crab Hip Rotations

Shin Block Switches

Shin Block Switches & Hip Extension

Pigeon

Pigeon Walks

Shin Rolls (Squat)

Outside Squats

Front Squat (See notes for Rep Scheme)

Ten sets of:

Front Squat – Every 2 minutes on the bell

1. x 5 reps @ 60% of 1-RM

2. x 3 reps @ 75%

3. x 1 rep @ 85%

4. x 3 reps @ 80%

5. x 3 reps @ 85%

6. x 2 reps @ 90%

7. x 7 reps @ 75%

8. x 7 reps @ 75%

9. x 7 reps @ 75%

10 x 7 reps @ 75%

Rest 2 minutes between sets.

Metcon (2 Rounds for reps)

A. Complete as many reps as possible in 6 minutes of:

Row 1000 Meters

Max Reps of Burpees Over the Concept2 Erg

Rest 4 minutes,

B. Complete as many reps as possible in 6 minutes of:

Run 800 Meters (Wickes Roundabout)

20 Toes to Bar

Max Reps of Push-Ups

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