CrossFit Shropshire – CrossFit
Toes To Bar
Single Arm
Shoulder Stability
Warm up/Skill Transfer
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)
Crossover Symmetry Activation (No Measure)
Follow the Crossover Symmetry Activation protocol
Pike Toes to Bar Skill (No Measure)
i) Pike Toes to Bar on Floor
ii) Pike Toes to Bar on Incline
Complete 6-10 Quality reps per set before you progress to level ii or increase incline.
Strength
Overhead Squat (DE 3-4 Sets 75% 1RM 6 reps)
Cycle Test
Toes-To-Bar (Max Reps)
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Cool down
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Assistance
Crossover Symmetry Recovery (No Measure)
Follow the recovery protocol
Kipping TTB (No Measure)
Kipping (TTB Pike)
i) On rings 10 Dish/Arch swings
ii) 10 kipping Straight leg raises, to 45, 90, 135 degrees, rings. Ensure you flow and connect the 10.
Kipping (TTB Tuck and Kick)
i) On rings 10 Dish/Arch swings
ii) 10 kipping Tuck and kick to max height, to 45, 90, 135 degrees, rings. Ensure you flow and connect the 10.
KEEP back inline with the rig on the up phase. Only go as high as you can with the kick.
