What’s it going to be? 17.3

 In Workouts


CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

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
Before class

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

Back Squat (See notes)

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 55%

*Set 2 – 4 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 2 reps @ 75%

*Set 5 – 1 rep @ 80%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 70%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Skill

Double Under Practise

8 minutes

Metcon (Time)

Five rounds for time of:

40 Double-Unders

20 Wall Ball Shots (20/14 lbs)

10 Chest-to-Bar Pull-Ups

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