CrossFit Shropshire – CrossFit
Warm-up
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)
Gymnastics
Single arm Pull Ups (No Measure)
1-10 sets:
:20 Single arm passive hang (any less do two arm).
Then
Single arm active hang 5 reps.
Then
3-10 Single arm eccentric pull ups each side
Strength
DE lift Warm up (No Measure)
Add chains and or bands (if needed) then start light and work up the the working weight. About 50 quality warm up reps and mix in MWODs in between warmup sets.
Deadlift (DE style 4-6×4 75% + bands)
Metcon
RX: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
LI: Metcon (Time)
4 rounds for time of:
3 Deadlifts, Choice
15 Wall Balls, 9/6kg 10/9′
*Time cap 6 minutes
LII: Metcon (Time)
21-15-9 reps, for time of:
Thruster, choice
Rows
*Time cap 5 minutes
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Assistance
Pistol Squat Skill/Conditioning (No Measure)
1-5 sets of:
5-10 Seated Pistols
5-10 Box Pistols
Add weight if bodyweight is easy on the last few sets.
Cool down
MWOD (No Measure)
Spend at least 5 minutes before you leave the gym on an area to MWOD.
Shoulders
Hammies
Crossover Symmetry
