Welcome to Thrudheim
CrossFit Cirencester – CrossFit
Gymnastics mobility (No Measure)
Super Couch Stretch
Floss Splits –
Then Pancake in pairs
10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)
Three sets of:
15 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds
Get into position via wall-walk, cartwheel or backward handstand walk. Place your forehead against the wall and look at your toes.
One set of:
3-6 Wall Climbs
(start from prone and walk feet up the wall to nose-to-wall handstand hold and slowly descend back down – focus on keeping positions, not speed)
Introducing the Straight -Legged Deadlift
The straight-legged deadlift is one of the few exercises in weightlifting in which the back is actually flexed and extended rather than held in a static extended position.
Stand on a low box or plates, with your feet in the pulling position, holding the bar in a clean grip, and your legs tight to keep your knees straight. Hinge at the hips and bend forward as far as you can, keeping your knees straight and the bar close to your legs. Return to standing by straightening the hips and returning your back to a fully arched position.
It should not be used by athletes with existing back problems, and used only by athletes with good hip flexibility. If you are in this group you will be working a scaled version of this movement.
Every 2 minutes for 6 minutes x3 reps
“12 Days of Christmas Taster”
1 200 Meter Run
2 Chest to Bar Pull-Ups
3 KB Thrusters (24/16kg)
4 Box Jumps (24″/20″)
7 Russian Kettlebell Swings (24/16kg)
8 Single-Arm KB Cleans (4 each arm)
9 Toes to Bar
10 Walking Lunges with kettlebells (24/16kg)
11 Box Dips
12 Burpee Box Jump