Announcements
New cycle (commenced 16/01/17). Focus is Pull Ups (Strict, kipping and muscle ups), dips and Jerk. Please ensure you test your jerk and pull ups/dips in week 1.
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)
Skill
Pull-ups (Max Rep (Strict, Kipping, 10/5kg))
Cycle Test. Max Rep Kipping, Strict, with 10/5kg weight.
Hang conditioning 1.0 (No Measure)
i Passive hang :10 – 1:00
ii Active hang, 7 reps Passive – Active, (:03 in each position that’s 1 rep)
iii Arch hang :10 – :30
iv Passive – Active – Arch – Active – Passive, :03 in each position. That’s 1 rep. 1-5 sets
Pull Up Strength (No Measure)
:30 hold chin ontop of bar
:30 hold behind head, neck touching bar
:30 hold top of head touching bar
:30 on wall bar, chin over bar
Dip progressions (No Measure)
Static support hold on P bar/rings
Hold in big dip position P bars/rings
Strict dips 3212 P bar/rings
Metcon
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Skill
Straight Arm Test (Time)
2 rounds for time in each hold:
Front to wall bar straight arm hold
l-sit on parallettes
Back to wall bar straight arm hold
Record max time in each hold, add them up for your time for the round.
Muscle up progressions 1.0 (No Measure)
i Hollow/Arch swings in false grip on rings. 3x 20 big swings
ii Hanging V hip extensions (box hops). 3x 10.
Keep false grip, arms straight, shoulders active, heels on box just below ring height.
iii Seated banded muscle up transition drill. As slow as possible 3x 5
From seated in a band, arms straight up to the lowest possible dip. False grip throughout.
Cool down
Wrist Mob 1.0 (No Measure)
i Fingers/hand forward, Shoulders forward
ii Fingers/hand towards you, Shoulders back
iii Fingers/hand facing each other, Shoulders left then right
iv Fingers/hands turned out, Shoulders left then right.
Repeat i-iv on back of hand
