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1.3 CF Games Open 17

CrossFit Shropshire – CrossFit


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)


Power Snatch + Squat Snatch (1 Rep Max)

One Power Snatch then followed by one Squat Snatch.


A: Kipping Handstand Progression (No Measure)

5-15 reps

Tri-pod see-saws

Tri-pod back extension

Tri-pod to press up/wall

A: Handstand Hold (wall)

A: Handstand Hold (wall) Head Taps

A: Wall Walks (No Measure)

With perfect form slowly do a wall walk.

Only move hands closer when you are perfectly inline and stacked correctly.

B: Double Under Skills (No Measure)

i- Get comfortable with single unders efficiently.

-Hands in front of torso

-Hands rotate from wrist

-Good up and down bounce

-Jump when rope is about to hit the ground.

ii- Link 3 singles to 1 double (3:1)

-Complete 5x 3:1

-Move to 5x 3:2, then 3:3, 3:4 and 3:5.

-Slow the singles down to as slow a possible.

C: Rowing Skills (No Measure)

Get a coach to check your form on how you row. Ensure you row correctly for the following:

i- Sprint Start Skills.

-Stroke Lengths, try and see what works for you (abbreviated stroke lengths):

1/2, 1/2, 3/4, 3/4

3/4, 1/2, 3/4, 3/4

-Test this with a 5-10 pull max effort Watt test.

ii- Rowing and vary Strokes Per Minute.

-Keep a steady output and vary the stroke rate by 5-20 strokes for 1 minute in each. Just keep a high and low stroke rate, e.g. 1:30 /500m and 20 Strokes per minute for 1:00 and then 28 stroker per minute for 1:00

-Then try different outputs and vary the stroke rate.


Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Cool down

Cool down run (No Measure)

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

MWOD (No Measure)

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



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