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1.5 Spaceman Came Travelling

CrossFit Shropshire – CrossFit

Skills For This Cycle:
GPP
GHDs

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)

CFS Warm Up (No Measure)

5-15 reps, 3x through

Press Ups

Sit Ups (GHDs)

Air Squats

Mwod

Pull Ups

Hip Extensions

Overhead Squats

Mwod

Strength

Bench Press (1 RM)

Metcon

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight

Cool down run (No Measure)

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

Cool down

GHD Skills (No Measure)

Complete i in week 1, then do sets of ii, you pick the time. Do 3-5 sets. Move arms to different positions to make it harder. As the weeks progress keep breathing! Focus on good position at all times.

i) GHD sit test. Can you sit with legs straight, spine straight?

Sit upright with legs out, comfortably.

MWOD hips, hammies, calves, feet to help.

(test 30 ab mat sit ups at this stage)

ii) GHD parallel holds. Hold for 3x :20,:30, :45 0r :60 seconds. Pick a time and progres through the weeks.

Focus on straight spine.

iii) GHD parallel sit ups. Focus on moving with a perfect position throughout the movement. Flat spine.

Use hip flexors to raise your spine and hinge at the HIP only!

(Test 30 quality sit ups at this)

iv) Increase the ROM lower as the spine and body gets able to move very well.

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