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
