CrossFit Shropshire – CrossFit
Toes To Bar
Single Arm
Shoulder Stability
Thursdays and Sundays are our Restoration Days. If your schedule means you train on a Sunday, we plan to ensure you hit the training for the cycle targets and make up a wod and/or strength as required.
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
Assistance
Dumbbell Press
3 sets of 8-12 reps one arm at a time.
TTB Strength (No Measure)
2 sets
TTB (Tuck and Kick) on floor or wall bar.
5-15 reps
TTB (Pike) on floor, hold KB or wall bar.
5-15 reps
Progress from the floor onto the wall bar.
Try the wall bar each session. One session have the primary focus on ROM, the next on strength and go as high as possible
TTB Stretches (No Measure)
2:00 on each leg, Hammie stretch
2:00 on each arm, banded shoulder distraction
2:00 on each leg, couch stretch
5-10 Light stiff leg good mornings, hold in end range.
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.
Strength
Weakness Lifting
Complete a lift you need to target.
Metcon
Weakness Wod (No Measure)
Complete a wod with movements/modalities/reps/weights/rest protocols which you need to work on.
Assistance
Crossover Symmetry Iron Scap (No Measure)
Follow theCrossover Symmetry Iron Scap protocol.
