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Components
Overhead Squat
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CrossFit Cirencester
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Date
Workout
Waa Waa, Wee woo: Wednesday - CrossFit Cirencester
Class
(All)
05:30
06:30
07:30
08:30
09:30
Private Class 10:30
11:00 Private Class
11:30 Private Class
12:00
18:00 After Work's Playtime
Nail it
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
34 (18/16)
Workout
Waa Waa, Wee woo: Wednesday
The Warm Up
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
Russian Baby Maker
Squatting movement prep
Tack Hips & Lats
Mobilise Hips, Lats & Triceps
Couch Stretch
SL Balance
Stop & search squats
PVC Front rack stretch
PVC shoulder engagement
Squatting Down Ups with pause
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
This is a simple variation if you don't know the full WUP
Skill Transfer Only
Skill
10 minutes of Skill progression
Flaws & Corrections
Bailing demo if needed
Overhead Squat (3-3-3-3-3)
Over Head Squat
Overhead Squat
The first working set should be approximately 80% of a known 1-rep max. If unknown, the first working set should feel heavy, with sound mechanics, and no misses. Try for a new 3-rep max by the third or fourth set.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, 12, April 2017
Male Clients
1
David
Long
11:30 Private Class
1 x 3 @ 115 kg
2
The
Colossus
09:30
1 x 3 @ 100 kg
3
Jack
Barton
18:00 After Work's Playti...
1 x 3 @ 90 kg
4
Ed
Lucas
05:30
1 x 3 @ 85 kg
5
Simon
O'Sullivan
06:30
1 x 3 @ 75 kg
6
Matt
THOMPSON
18:00 After Work's Playti...
1 x 3 @ 72.5 kg
7
Cameron
Pitchford
05:30
1 x 3 @ 70 kg
7
Chris
Manners
06:30
1 x 3 @ 70 kg
2 and 3/4 at 75kg.... daaarnit!!
8
Ben
Cobbett
05:30
1 x 3 @ 58 kg
9
Darshan
Mistry
18:00 After Work's Playti...
1 x 3 @ 57.5 kg
10
Chris
Volksons
05:30
1 x 3 @ 45 kg
11
Private
05:30
1 x 3 @ 40 kg
12
Bryan
Gregory
06:30
1 x 3 @ 37.5 kg
2@40kg
13
Lee
Garner
05:30
1 x 3 @ 35 kg
14
Andre
Hodges
Nail it
1 x 3 @ 30 kg
14
Neil
Broadley
07:30
1 x 3 @ 30 kg
15
Graham
Marsh
Nail it
1 x 3 @ 28 kg
16
Guy
Edwards
18:00 After Work's Playti...
1 x 3 @ 25 kg
Unnatural!
Female Clients
1
Rebecca
Warren
12:00
1 x 3 @ 60 kg
2
Cas
Ricardo
09:30
1 x 3 @ 55 kg
3
Freya
hibberd
18:00 After Work's Playti...
1 x 3 @ 52.5 kg
3
Suzi
Barton
18:00 After Work's Playti...
1 x 3 @ 52.5 kg
4
Victoria
Foote
07:30
1 x 3 @ 49 kg
2 reps at 50kg
5
Jenny
Edwards
Nail it
1 x 3 @ 40 kg
6
Private
08:30
1 x 3 @ 32.5 kg
6
Karen
Maxwell
Nail it
1 x 3 @ 32.5 kg
7
Helen
Beaven
Nail it
1 x 3 @ 30 kg
8
Nicky
Godding
06:30
1 x 3 @ 28 kg
9
Gail
Finch
06:30
1 x 3 @ 27 kg
9
Gemma
Conway
06:30
1 x 3 @ 27 kg
10
Catherine
Russell
09:30
1 x 3 @ 18.5 kg
11
Monica
Shaw
12:00
1 x 3 @ 16 kg
1 arm KB. Sigh.
12
Sarah
Maidens
08:30
1 x 3 @ 12 kg
13
Sarah
Wood
08:30
1 x 3 @ 10 kg
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