CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Banded Scarecrow, 30-60 secs per position
5 Wall Slides- 3131 tempo
10-15 Scapular Push-ups
— then —
Pec Stick or Med Ball Activation, 90 secs
— then —
Every 1 min for 6 mins, alternating between:
3-5 Parallette Shoot Throughs
10 Glute Bridges- 20X2 tempo
4-5 L/4-5 R Paloff Side Steps
https://www.youtube.com/watch?v=sDO0ezVJgaw&feature=youtu.be
Strength
Metcon (No Measure)
3 Bench Press, pick load
Every 1:30 for 12 mins.
Tempo- 21X1
Use approximately 70% of your 1RM, and focus on the speed of the concentric motion– from your chest to full lockout. You want to make that phase as quick and explosive as possible.
Metcon
Metcon (Time)
2 rounds for time of:
30 Row Calories
25 Toes-to-bars
10 L/10 R Single Arm Dumbbell Push Press, 50/35 lbs
For the single arm dumbbell push press, hold two dumbbells in the front racked position, then perform 10 reps with one arm while holding the other dumbbell in the front racked position. You must perform 10 reps on one arm before switching to the next arm. Use kettlebells if needed.