CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
1 set of:
Band Assisted Hip Flexor Stretch, L 1 min/R 1 min
Banded Dead Bug Iso Hold, 2 mins
Banded Clamshell Hold, L 1 min/R 1 min
Fire Hydrant Iso Hold, L 1:30/R 1:30
— then —
2 sets of:
16 Forward Banded Monster Walks
16 Backward Banded Monster Walks
16 L/16 R Banded Lateral Walks
15 Banded Air Squats- 3111 tempo
Strength
Metcon (No Measure)
Back Squat 3-2-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Take 20-25 mins to build to a 1RM.
Suggested sets:
1×3 at 70% 1RM
1×2 at 75% 1RM
1×1 at 80% 1RM
1×1 at 85% 1RM
1×1 at 90% 1RM
1×1 at 95% 1RM
1×1 at 101% 1RM
1×1 at 101+% 1RM
Metcon
Metcon (AMRAP – Rounds and Reps)
As many reps as possible in 3 mins of:
Assault Bike Calorie
“AB-3”
Or C2 Rower
“C2-3”
This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today.
