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1.5 Chop Suey!

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)

Connective Strength Deck Squats (No Measure)

3-5 rounds NFT

10-15 Deck Squats

10 Skiiers

Strength

1: Box Squat (Low Bar Back Squat) (4-8 x 3 reps at 75% + Chains)

Rest 1 min between sets.

S&C Wod

A: CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
L1/L2 scale weight, keep this fast and in 14:00 mins. Sub MUs to Pull ups and Dips.

Not many elites did the whole AMRAP as I recall.

Cool down run (No Measure)

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

Assistance

B: Metcon (No Measure)

3 rounds:

-60 second weighted plank (AHAP)

-60 second rest

-60 second Chinese plank hold, (AHAP)

-Rest as needed

Then 2:00 on the clock

-Ass to grass squat, use squat stands to force yourself into heels to ass depth.

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