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)
I Was Made For Lovin’ You test 1.0 (3 Rounds for reps)
10:00 to find your max rep unbroken
Single unders
Double unders
Triple unders
S&C Wod
RX : Metcon (Time)
For time:
9 Power Cleans, 85% 1RM
9 Toes-to-bars
Hollow Rock, 1:30
6 Power Cleans, 85% 1RM
6 Toes-to-bars
Hollow Rock, 1 min
3 Power Cleans, 85% 1RM
3 Toes-to-bars
Hollow Rock, 30 secs
L1: Metcon (Time)
For time:
9 Power Cleans, 75% 1RM
9 Knees-elbows
Hollow Rock, 1:30 hands by side
6 Power Cleans, 75% 1RM
6 Knees-elbows
Hollow Rock, 1 min hands by side
3 Power Cleans, 75% 1RM
3 Knees-elbows
Hollow Rock, 30 secs hands by side
L2: Metcon (Time)
For time:
9 Power Cleans, pick load
9 Wall bar leg raise
Hollow Rock, with pole
6 Power Cleans, pick load
6 Wall bar leg raise
Hollow Rock, with pole
3 Power Cleans, pick load
3 Wall bar leg raise
Hollow Rock, 30 secs with pole
This is an 8:00 wod, scale as such.
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Skill
Work on the skills you need. The focus for IWMFLY too.
MWOD
Get on and mwod areas of need. After this wod work opening your hip flexors.
DON’T walk out of the gym without mwoding please.
