CrossFit Shropshire – CrossFit
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
