2.2 Force

CrossFit Shropshire – CrossFit

View Public Whiteboard

Warm up/Skill Transfer

MovNat Sequence 2 (No Measure)

Breathing (lying) 10 Breaths

Inverted Crawl (or Scoot): 5-10m

Rotational Stretch: 2/side, 2-5 breaths per reach

Backward Rolling: 2/side, 2-5 breaths while on shoulder

Kneeling with Reaching: 5-10 breaths/side

Hanging: 5-15 breaths

Breathing (sitting): 10 breaths

Each “breath” should take about 8 seconds (4 sec inhale, 4 sec exhale). When inhaling think about creating length and space in all your joints and muscles; while exhaling think about gently pulling out the slack created by the inhales.

Strength

Metcon (No Measure)

3 rounds for quality of:

8 Back Squats, pick load

Rest 1 min

20 Medicine Ball Hamstring Curls, pick load

Rest 1 min

12 Hollow Body Roll-to-Supermans

Rest 1 min

6-8 Back Squats- 32X1 tempo

15-20 Medicine Ball Hamstring Curls- 2111 tempo

Hollow Body Roll-to-Supermans- 6 each way

Metcon

Metcon (No Measure)

Complete as many rounds as possible in 12 mins of:

25/15 Assault Bike Calories

20 V-ups

15 Wall Balls, pick load

Compare results to June 21, 2019.

Metcon (Time)

BLT 10/9/19

Warm up:

2 Steady rounds of-

250metre row

15 weighted box step ups

30 second sandbag/plate hug/hold

Strength:

Clean Complex

Every 90secs for 9 minutes

2 reps at 75% of 1RM of Clean.

Power clean

Hang power clean

Squat clean

Hang squat clean

Split jerk

Wod:

AMRAP for 10 minutes:

•12 box jumps (24″/20″)

•1 rope climb or scaled floor to stand or 4 horizontal ring rows

•12 GHD sit ups or scaled ab mat

Then rest 3mins

Followed by

•10 mins to find 10RM of push jerk

Rest 3 mins

•Then 1 mile run for time

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from CrossFit Shropshire