CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Strength
Metcon (No Measure)
3 rounds for quality of:
5 L/5 R Front Rack Split Squats, pick load
Rest 1 min
5 L/5 R Rear Foot Elevated Dumbbell Romanian Deadlifts, pick load
Rest 1 min
Front Rack Split Squats- 4-5 reps each side, 4211 tempo
Rear Foot Elevated Dumbbell Romanian Deadlifts- 4-5 reps each side, 6011 tempo
For the split squats, allow the knee to drive forward of the toes, such that your hamstring is resting atop your calf…but keep your full foot on the ground. We’re working on mobility as well as quad strength. For the Romanian deadlifts, you’ll set up just like a bulgarian split squat, but keep only a slight bend in the knee and reach down to perform a Romanian deadlift.
Metcon
Metcon (No Measure)
For time:
Row, 1000 m
50 Dumbbell Thrusters, pick load
BLT
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