Who is going to bring the Tunes

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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps


Shoulder Taps & Lat Flex

Torso Rotation

Hip Circles

Knee Circles

Iron Cross


Monkey Pose



Before Class

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

Extra Notes

You will all start the capacity test with a staggered start, probably in groups of 4. Whilst you are not completing the test you will be working through the other sections of the WOD.

Metcon (4 Rounds for reps)

“Ten Minute Capacity Test 2.0”

For Max Reps (or Calories):

4 minutes of Rowing (for Calories)

Rest 60 seconds

3 Minutes of Legless Rope Climbs

Rest 60 seconds

2 Minutes of Bodyweight Back Squat (From Rack)

Rest 60 seconds

1 Minute of 60/45kg Shoulder to Overhead

(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)


For completion:

Hollow Body Hold + Sit-Up to L-Sit Hold x 15 reps

followed by…

Tuck Rock to Tuck Press Hold x 30 reps

followed by…

Three sets of:

Hand Plank Shoulder Taps x 60 seconds

(perform at max speed)


PROGRAM NOTE – Today’s volume is intentionally light. Please do not add volume. Rest up for re-testing later.

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