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)
Connective Strength – Hip Warm Up (No Measure)
Series of hip movements and stretches. Perform each round twice.
1.Hip rotations 10r
1i. Hip Extension 15s each side
2.Squat knee pushes 10r
2i.Squat Static knee pushes 15s each side
3.Air Squat 10r
3i HorseStance Squat 15s
Strength
1: 1+1 Hang Snatch + Snatch (10 rounds on 1:30 as heavy as poss)
2: Back Squat (75%x 5, 85%x 3, 95%x 1+)
Warm up first then rep scheme
S&C Wod
A: Metcon (AMRAP – Reps)
Death By Overhead Squat Ladder:
For as long as possible, every 3 minutes, complete:
10 Pull Ups
1 OHS 35/25kg
1 OHS 40/30kg
1 OHS 45/35kg
1 OHS 50/40kg
1 OHS 55/45kg
Add 10kg each round.
L1 Pick load. 5 Pull Ups
L2 Pick load, Sub pull ups to rows.
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Assistance
B: Metcon (No Measure)
3 rounds, not timed:
1) 1x Pause, weighted GHD static hold 1-arm DB press, alternating (AHAP, use 2 DBs and do 5R then 5L hand)
2) 3x 20 seconds on, 10 seconds off superman holds (Use 5# in each hand during the 20 second hold if you can)
Then 2:00 on the clock
-Ass to grass squat, use squat stands to force yourself into heels to ass depth.
