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CrossFit Cirencester – CrossFit

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Gymnastics mobility (No Measure)

Super Couch Stretch

Hamstring Floss

Floss Splits –

Side, Middle

Then Pancake in pairs

Mobilise wrists


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)

followed by…

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.

followed by…

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.

The Execution:

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.

Extra Notes

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

Metcon (Time)

“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″)

5 Push-Ups

6 Pull-Ups

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

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