21.4 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3 Rounds: 250m Row,

8x Deadlift,

8x Hang Squat Clean,

8x Front Squat.

*start light, increase weight slightly each set.

Weightlifting

Strength

Clean (Work to heavy 1 rep clean then:)

Work to heavy 1 rep clean then, 4 Sets: 1x Clean + 2 Hang Clean (AHAP). Then, 3×1 Clean @90%

Stamina

Metcon (No Measure)

4 Rounds, not for time:

8x Snatch Grip Deadlift,

200m Farmer Carry (55/35),

16x Sandbag Get up (8/side).

Metcon

Metcon (Time)

50-40-30-20-10:

Wall Ball

Cal Row

Durability

Metcon (No Measure)

2 Mile run- Moderate pace.

Hydrate and fuel within 30 minutes. Journal post training session SOP.