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)
Assistance
Ring Archer Rows/Press Ups (No Measure)
1-5 Sets
In Row position 2 Ring Archer hold each arm
In deep Press Up position 2 Ring Archer hold each arm
Then
1-5 Sets
2-6 Ring Archer Rows each arm
2-6 Ring Archer Press Ups each arm
Turkish Get Ups (No Measure)
1-5 sets
1 TGU Each arm with heavy KB
1 TGU Each arm with barbell
Metcon
RX: Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
LI: Dirty Thirty (Time)
For Time:
30 Box jumps, 24″
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
30 steps Walking Lunge
30 Knees to elbows
30 Push press, 45#
30 Back extensions
30 Wall ball shots, 20#
30 Burpees
30 Double unders
LII: Metcon (Time)
For Time:
30 Box jumps, 24″
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
30 steps Walking Lunge
30 Knees to elbows
30 Push press, 45#
30 Back extensions
30 Wall ball shots, 20#
30 Burpees
30 Double unders
Scale movements as needed
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Assistance
Ring Archer Pull Ups (No Measure)
2-5 sets
2-6 ring pull up to archer each arm (Or jump into the pull up)
2-6 ring archer pull ups
Cool down
MWOD (No Measure)
Spend at least 5 minutes before you leave the gym on an area to MWOD.
Shoulders
Ankles
Crossover Symmetry
