CrossFit Shropshire – CrossFit
Monday is the heavy day: 5 sets of 5 to max, with a back-off set of 8 to 10 reps. The weight you will use for your final set of 5 will be the same amount that you used for your last set of 3 on Friday
Warm-up
Jumping From Knees (No Measure)
Progress from A to D slowly as the weeks continue.
While on your knees:
A)jump onto your feet, the add weight to your back
B) Place the bar on your thighs and clean to your feet
C) Place bar on your thighs and snatch to your feet
D) Place bar on your thighs and split snatch to your feet.
ME lift Warm-up (No Measure)
Max Effort lift warm-up. Get around 100 quality warmup reps done of the lift. Start light and go heavy. Only increase weight when the reps move well and feel good. Mix in MWODs in between warm up reps.
Front Squat (5-5-5-5-5 Back off 10)
Monday is the heavy day: 5 sets of 5 to max, with a back-off set of 8 to 10 reps. The weight you will use for your final set of 5 will be the same amount that you used for your last set of 3 on Friday
Skill
Jumping Skill (No Measure)
Squat Jumps As the weeks progress complete A to D
A) Air Squat 3 slow reps + 1 Air Squat Jump and Land in same position. Jump and land in partial squat and sink down.
B) Air Squat Jumps 5 reps
C) Lunge Jumps
D) Lunge Jumps with arm circles
Metcon
6:00 time cap.
Rx: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
20 box jumps, 24-inch box/20-inch box*
10 handstand push-ups
LI: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
20 box jumps, 24-inch box/20-inch box*
5 handstand push-ups
5 push-ups
For the intermediate who has some handstand push-ups the repetitions per round are decreased to encourage building stamina in the movement without decreasing the intensity of the workout. If 5 handstand push-ups are too many per round decrease further. Consider 2 handstand push-ups and 8 elevated push-ups. Log the total repetitions of handstand push-ups to use in scaling future workouts. If the handstand push-up is not yet possible, use the scale above. *Suggested women’s heights are a guideline not a limit
LII: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 8 minutes of:
20 box jumps, 20-inch box/16-inch box*
10 feet-elevated push-ups
The time is decreased to prevent excess volume of box jumps for the beginner. The elevated push-up is a plank position push-up with the feet elevated. Start with the feet on a 45lb plate and if able, increase height of feet. The athlete must maintain a rigid body position through the entire range of motion. If this is too difficult choose a standard push-up or go to the knees.
Assistance
Seated Calf Raise (30-30-30)
One light warm up set then 3 sets of heavy 30 reps. Toes straight ahead, turned inward, and turned outward. Stretch out after each set!
