CrossFit Shropshire – CrossFit
Thursday is Powerlifting/Assistance day. Complete all of the assistance work and the Power Lifting workout and then a wod at the end.
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)
Assistance
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
Ring Archer Pull Ups (No Measure)
2-5 sets
2-6 ring pull up to archer each arm (Or jump into the pull up)
2-6 ring archer pull ups
Ring Archer Rows/Press Ups (No Measure)
1-5 Sets
In Row position 2 Ring Archer hold each arm
In deep Press Up position 2 Ring Archer hold each arm
Then
1-5 Sets
2-6 Ring Archer Rows each arm
2-6 Ring Archer Press Ups each arm
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.
A Wrist Mob 1.0 (No Measure)
i Fingers/hand forward, Shoulders forward
ii Fingers/hand towards you, Shoulders back
iii Fingers/hand facing each other, Shoulders left then right
iv Fingers/hands turned out, Shoulders left then right.
Repeat i-iv on back of hand
A Wrist conditioning 1.0 (No Measure)
i Wrist push ups- Fingers/hands facing each other, move from hands flat on floor up to the knuckles. Bend arms slightly like a press up.
ii Knuckle push ups- Fingers/hands facing forwards, move from hands flat on the floor up to weight supported on straight fingers.
Start on knees and complete 10 reps of each. Increase range of motion over the weeks. Target will be a full press up with the above positions.
Single Arm OHS (No Measure)
1-5 Sets
Mwod OHS
1-5 light Sots press (front rack!)
1-5 DB OHS
Single Arm Overhead Press (No Measure)
2-5 Sets
5 Single arm overhead press each arm. Use a single dumbbell.
Single Arm Dumbbell Row (No Measure)
2-5 Sets
5 single arm dumbbell rows. Pick weight.
Metcon
Complete a metcon of the coaches choice.
Also complete the Power Lifting training today.
