CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
10 minutes of low-intensity Assault Bike or Jogging @ 70%
Followed by…
Band Distracted Hip Flexor Stretch x 45 seconds per side
(while in this position, bring your arms overhead and and reach back for a few pulses)
Thoracic Rotation Drill x 10 rotations
Followed by…
Leg Reach x 16 reps (8 per leg)
Banded Triceps Stretch x 45 seconds per side
Bent-Over DB Reverse Flies x 20 reps (use very light weight)
Followed by…
Squat Rock x 60 seconds
Followed by…
Two sets of:
60 second row or Assault Bike @ 70-75% Effort
Reverse-Hyper or Barbell Good Mornings x 15 reps (light)
Rest 60 seconds
60 second Row or Assault Bike @ 75-80% Effort
10 Goblet Squats (32/24 kg)
Rest 60 seconds
60 second Row or Assault Bike @ 80-85% Effort
5 Tall Box Jumps
(jump as high as you can and land as softly as possible, then step down)
Rest 60 seconds
Strength
Metcon (No Measure)
Just the wod today
Metcon
Metcon (Time)
In 6-8 attempts, build to approximately 225-245 lbs for males, and 145-155 lbs for females. Do not build heavier than 85% of your 1-RM.
Followed by…
One set at desired Game Pace of:
5 Clean & Jerks (95/65 lbs)
5 Box Jumps (24″/20″)
3-4 Clean & Jerks (135/85 lbs)
5 Box Jumps (24″/20″)
1-2 Clean & Jerks (185/115 lbs)
10 Single-Leg Squats
20.4
.For time:
30 Box Jumps, 24/20 in
15 Clean & Jerks, 95/65 lbs
30 Box Jumps, 24/20 in
15 Clean & Jerks, 135/85 lbs
30 Box Jumps, 24/20 in
10 Clean & Jerks, 185/115 lbs
30 Single-Leg Squats
10 Clean & Jerks, 225/145 lbs
30 Single-Leg Squats
5 Clean & Jerks, 275/175 lbs
30 Single-Leg Squats
5 Clean & Jerks, 315/205 lbs
Time cap: 20 minutes
*Do NOT enter in the tie-break to your Time entry. If you hit the time cap, simply hit “Time Capped” and enter the total reps you completed.
