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)
Gymnastics
Single arm Pull Ups (No Measure)
1-10 sets:
:20 Single arm passive hang (any less do two arm).
Then
Single arm active hang 5 reps.
Then
3-10 Single arm eccentric pull ups each side
Strength
DE lift Warm up (No Measure)
Add chains and or bands (if needed) then start light and work up the the working weight. About 50 quality warm up reps and mix in MWODs in between warmup sets.
Bulgarian Split Squat (front rack) (5×4 (each leg) Add Chains as weight)
Metcon
RX: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 mins of:
12 Snatches, 20/15 kg
10 Push-ups
LI: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 12 mins of:
12 Snatches, 20/15 kg
10 Push-ups (worm style acceptable)
LII: Metcon (Time)
Complete as many rounds as possible in 12 mins of:
12 Snatches, 15/7 kg
10 Push-ups (worm style acceptable)
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Assistance
Single Arm OHS (No Measure)
1-5 Sets
Mwod OHS
1-5 light Sots press (front rack!)
1-5 DB OHS
Cool down
MWOD (No Measure)
Spend at least 5 minutes before you leave the gym on an area to MWOD.
Shoulders
Hammies
Crossover Symmetry
