Woo-hoo Wednesday

 In Crossfit


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

Warm-up

Pizza Delivery Game – from last week (30x Penguin + 3x burpee)

C2B – 10 minutes

Bar hangs

5x Strict C2B (Banded: scale)

10x Kipping swings (Scale: Hollow to Arch on floor)

3x kips

5x kipping pull up (Scale to jump)

5x kipping C2B (scale to Jump)

Complexes to warm up STOH

-Empty bar: 3x DL + 3x HPC + 3x PC

– Strict press w/ 2 sec hold OH

– Dip & hold

– Dip + drive (fast)

– Push Press w/ 2 sec pause OH

– Footwork

– Jump land & Punch

– Building the weights for the workout

– Aim for a set of 6 reps at above your target weight

Set -up stations and teams 3-2-1 Go!

2017 Masters Online Qualifier 3 (Time)

21-15-9

Shoulders to Overhead

Chest to bar Pull Ups

Males 60kg

Females 40kg
Sprint: Less than 10 minutes

Ensure you scale correctly

Recovery & equipment clean up

Group cool down

Scores on the board, high fives

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