Week 6 (It’s Christmas) 38

 In Crossfit

Announcements

Christmas timetable from Monday 18th. You will only be able to book into class once the WODs are released. Advanced Programming & CrossFit programmed. Coached in CrossFit & simply follow the program for Advanced programming (Non coached). A chance to test what you have learned in 2017.

CrossFit Cirencester – Advanced Programing

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

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 (15-20 mins MFD)

Conditioning

Every 90secs for 9mins

*Add light weight when possible, this is TECHNIQUE ONLY, THIS

IS NOT A MAX, NO MISSES

Full Snatch, High Hang, Snatch Blance & OHS

Metcon (Time)

4 sets

20ft D-Ball Carry + narrower Snatch grip OH Lunges (4

lunges per leg) @50/35kg

Metcon (AMRAP – Rounds and Reps)

AMRAP (As Many Rounds As Possible) in 8mins

8 Power Snatches @50/35

10x 2 for 1 Wallballs 20/14

Accessory

5×5 snatch grip sots press (light barbell)

5×15 bent over reverse flys (light dumbbells)

Recent Posts