Whhaaaat! Wednesday

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CrossFit Cirencester – CrossFit

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The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira


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.

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