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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

Extra Notes

You will be divided into two groups. 25 minutes on each movement, then switch.

Start your first working set at approx 80% of a 1RM. All 5 sets should feel heavy. Resisting mechanical breakdown under heavy load is one of our primary goals today.

Sumo Deadlift (5-5-5-5-5)

Review the points of performance taking careful note that the sumo deadlift setup will place the feet outside the shoulders and the hands inside the legs. Ensure the knees track in line with the toes. During the bench press, the shoulders should stay pressed into the bench at all times. Start the working sets of each exercise at around 80% of a 1-rep max. All 5 sets should feel heavy. Slight deviations in the points of performance are to be expected when working near max loads, but do not use this as an excuse for poor technique.

Bench Press (5-5-5-5-5)

During the bench press, keep the upper back tight by squeezing the lats and locking the shoulder blades in place. Prevent elbow flare by keeping the elbow under the fists. Keep the glutes on the bench and do not allow the lower back to over arch. The final two or three reps of each set of each exercise should feel heavy, while maintaining excellent mechanics.

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