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3.2 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Two sets of:

20 seconds of Banded Palloff Hold (Left)

20 seconds of Banded Palloff Hold (Right)

30 seconds of Banded Lateral Monster Walk (Left)

30 seconds of Banded Lateral Monster Walk (Right)

30 seconds of Single-Leg Prone GHD Plank (Left)

30 seconds of Single-Leg Prone GHD Plank (Right)

20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)

20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)

Rest 60 seconds

You should be able to complete this entire Glute Activation Circuit in less than 12 minutes.

Strength

Metcon (No Measure)

Back Squat 1×6 at 65% 1RM

Back Squat 1×5 at 70% 1RM

Back Squat 1×4 at 75% 1RM

Back Squat 1×3 at 80% 1RM

Back Squat 1×2 at 85% 1RM

Back Squat 1×1 at 90% 1RM

Back Squat 1×5 at 85% 1RM

Rest as needed between sets.

Complete sets every 2 mins.

*Set 7: 3-5 reps at 85% 1RM

Metcon

Metcon (No Measure)

For time:

Run, 400 m

40 Farmers Carry Walking Lunges, 24/16 kg

20 Toes-to-bars

Run, 400 m

30 Farmers Carry Walking Lunges, 24/16 kg

15 Toes-to-bars

Run, 400 m

20 Farmers Carry Walking Lunges, 24/16 kg

10 Toes-to-bars

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

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