CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
800m run,
3 Rounds:
10x Hand Release Push up,
12x DB Hang Snatch (6/6),
10x Supine Ring Row.
Weightlifting
Strength
Close Grip Bench ( 5-3-3-3-1 Build each set- Last set should be max)
Perhaps go for Press Up/Pull Up Width
Stamina
Metcon (No Measure)
Not for time:
1-8-1 Reps:
1x Dead Hang Pull up,
2x Strict Dip,
3x Push up.
(Complete 1x Deadhang Pull up, 2x Dip, 3x Push up, then 2x Pull up, 4x Dip, 6x Push up…Continue up to 8/16/24 then back down to 1/2/3.
Metcon
Metcon (Time)
For time:
800m Run
15x Wall Ball
5x Power Snatch (115/85)
600m Run
20x Wall Ball
10x Power Snatch (115/85)
400m Run
25x Wall Ball
15x Power Snatch (115/85)
200m Run
30x Wall Ball
20x Power Snatch (115/85)
Durability
Metcon (No Measure)
30:00 Kokoro Yoga
Hydrate and fuel within 30 minutes. Journal post training session SOP.
