CrossFit Shropshire – CrossFit
Skills are:
Toes To Bar
Single Arm
Shoulder Stability
Warm up/Skill Transfer
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)
Crossover Symmetry Activation (No Measure)
Follow the Crossover Symmetry Activation protocol
Strength
Safety Squat Bar Box Squat (6×3 at 80% 1RM + Chains, rest 2 mins)
Metcon
Tabata Something Else (AMRAP – Reps)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.
Cool down
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Assistance
Crossover Symmetry Recovery (No Measure)
Follow the recovery protocol
Kipping TTB (No Measure)
Kipping (TTB Pike)
i) On rings 10 Dish/Arch swings
ii) 10 kipping Straight leg raises, to 45, 90, 135 degrees, rings. Ensure you flow and connect the 10.
Kipping (TTB Tuck and Kick)
i) On rings 10 Dish/Arch swings
ii) 10 kipping Tuck and kick to max height, to 45, 90, 135 degrees, rings. Ensure you flow and connect the 10.
KEEP back inline with the rig on the up phase. Only go as high as you can with the kick.
