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1.1 Hell or Hallelujah

CrossFit Shropshire – CrossFit

Warm-up

Warm up run 10-400m + MWOD (No Measure)

Start the physical and mental preparation to workout. Run as far as needed. then MWOD areas of need (your targets and areas needed for the positions in the wod)

Gymnastics

Single arm Pull Ups (No Measure)

1-10 sets:

:20 Single arm passive hang (any less do two arm).

Then

Single arm active hang 5 reps.

Then

3-10 Single arm eccentric pull ups each side

Strength

ME lift Warm-up (No Measure)

Max Effort lift warm-up. Get around 100 quality warmup reps done of the lift. Start light and go heavy. Only increase weight when the reps move well and feel good. Mix in MWODs in between warm up reps.

Overhead Squat (ME Overhead Squat 5-3-1-1-1)

Metcon

RX: Metcon (Time)

4 rounds for time of:

3 Deadlifts, 70% 1RM

15 Wall Balls, 9/6kg 10/9′

*Time cap 6 minutes

LI: Metcon (Time)

4 rounds for time of:

3 Deadlifts, Choice

15 Wall Balls, 9/6kg 10/9′

*Time cap 6 minutes

LII: Metcon (Time)

4 rounds for time of:

3 Deadlifts, Choice

15 Wall Balls, Choice

*Time cap 6 minutes

Cool down run (No Measure)

Run 100-400m. Not for time, bring down heart rate and start recovery process early.

Assistance

Pistol Squat Skill/Conditioning (No Measure)

1-5 sets of:

5-10 Seated Pistols

5-10 Box Pistols

Add weight if bodyweight is easy on the last few sets.

Cool down

MWOD (No Measure)

Spend at least 5 minutes before you leave the gym on an area to MWOD.
Shoulders

Hammies

Crossover Symmetry

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