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)
A Wrist Mob 1.0 (No Measure)
i Fingers/hand forward, Shoulders forward
ii Fingers/hand towards you, Shoulders back
iii Fingers/hand facing each other, Shoulders left then right
iv Fingers/hands turned out, Shoulders left then right.
Repeat i-iv on back of hand
A Wrist conditioning 1.0 (No Measure)
i Wrist push ups- Fingers/hands facing each other, move from hands flat on floor up to the knuckles. Bend arms slightly like a press up.
ii Knuckle push ups- Fingers/hands facing forwards, move from hands flat on the floor up to weight supported on straight fingers.
Start on knees and complete 10 reps of each. Increase range of motion over the weeks. Target will be a full press up with the above positions.
Strength
1: Bench Press (1 RM Test!! 5,3,1,1,1)
Past few weeks of the MFC cycle has built us for test week.
S&C Wod
Klepto (Time)
4 Rounds for time of:
27 Box Jumps, 24″
20 Burpees
11 Squat Cleans, 145#
In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
To learn more about Klepto click here
L1/L2 scale for a fast wod, even though this is a hero wod.
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Assistance
B: Metcon (No Measure)
2:00 on the clock
-Ass to grass squat, use squat stands to force yourself into heels to ass depth.
