CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Banded Lat Stretch, 30-60 secs per side
Banded Samson Stretch, 30-60 secs per side
Lateral Banded Walks, 30 secs each direction
Scapular Pull-ups x 10-15 reps
— then —
3 sets:
1 Cluster* + 2-3 Thrusters
*Squat clean straight into thruster– this is to practice going straight into your first rep each set of the thrusters.
Rest as needed.
— then —
Assault Bike, 30 secs
3 Pull-ups (or burpees if you are saving your pull-ups)
Assault Bike, 20 secs
3 Pull-ups
Assault Bike, 10 secs
3 Pull-ups
Metcon
Metcon (No Measure)
A1 Fran
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-up
Compare your results to October 1, 2019.
Rest until relatively recovered before B.
OR option 2…
A2 Mamba and Gigi
Complete as many rounds as possible in 18 mins of:
5 Ring Muscle-ups
8 Power Cleans, 185/125 lbs
24 Box Jumps, 30/24 in
13 Burpees
In honor of NBA legend Kobe Bryant. 18 mins for his 18 consecutive All-Star game appearances, 5 bar muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016. 13 burpees in honor of his 13-year-old daughter Gianna. Mourning the loss of these incredible individuals, as well as the other lives lost in the tragic accident.
The Mamba workout originally posted in April 2016 and celebrated the career of NBA legend Kobe Bryant. Today we add 13 burpees in honor of his 13-year-old daughter Gianna and join the entire world in mourning the loss of these incredible individuals, as well as the other lives lost in the tragic accident.
Rest until relatively recovered before B.
Strength
Metcon (No Measure)
2 rounds for quality of:
8 R Leg Bulgarian Split Squats, pick load
12 R Leg Dynamic Bulgarian Split Squats
Rest 1 min
8 L Leg Bulgarian Split Squats, pick load
12 L Leg Dynamic Bulgarian Split Squats
Rest 1 min
8 Ab Wheel Roll Outs
Rest 1 min
Bulgarian Split Squats- 3010 tempo
Dynamic Bulgarian Split Squats- 10X0 tempo
Ab Wheel Roll Outs- 2111 tempo
For the split squats…you’ll perform the first 8 reps holding kettlebells or dumbbells in a farmers carry position, then after the 8th repetition you’ll drop the weights and perform 12 more reps unloaded, trying to jump as high as possible each rep.
