CrossFit Cirencester – CrossFit
The Warm Up (No Measure)
Jumping Jacks – to the sides, then front to back.
Lunges – Elbow to ankle, then which way to the beach?
Speed Skaters with wide stance
Wax on/ wax off
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 6-8 reps @ Tempo
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 40-50 reps or Single-Unders x 120-150 reps
Split Jerk (Every 2 mins)
Every two minutes, for 16 minutes (8 sets):
Power Clean + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
*Sets 1-2 – 70-75% of 1-RM Jerk
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
Metcon (AMRAP – Rounds)
Five sets of:
Run 200 Meters @ 1mile PR Pace
Rest 30 seconds
Then rest 3-5 minutes, and repeat.
You will perform a total of 10 sets of 200 Meter runs at a relatively high intensity (depending on your 1-Mile PR time), so please be sure to warm-up and cool down properly.