CrossFit Shropshire – CrossFit
Warm-up
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)
I Was Made For Lovin’ You test 1.0 (3 Rounds for reps)
10:00 to find your max rep unbroken
Single unders
Double unders
Triple unders
S&C Wod
RX : Metcon (AMRAP – Reps)
As many reps as possible in 10 mins of:
5 Thrusters, 95/65 lbs
5 Chest-to-bar Pull-ups
10 Thrusters, 95/65 lbs
10 Chest-to-bar Pull-ups
15 Thrusters, 95/65 lbs
15 Chest-to-bar Pull-ups
20 Thrusters, 95/65 lbs
20 Chest-to-bar Pull-ups
42.5/30kg
Etc., adding 5 reps to each exercise each round
L1: Metcon (AMRAP – Reps)
As many reps as possible in 10 mins of:
5 Thrusters, 95/65 lbs
5 Chest-to-bar Pull-ups *
10 Thrusters, 95/65 lbs
10 Chest-to-bar Pull-ups *
15 Thrusters, 95/65 lbs
15 Chest-to-bar Pull-ups *
20 Thrusters, 95/65 lbs
20 Chest-to-bar Pull-ups *
*50% of pull ups must be CTB, the rest normal, each round.
42.5/30kg
Etc., adding 5 reps to each exercise each round
L2: Metcon (AMRAP – Reps)
As many reps as possible in 10 mins of:
5 Thrusters, 65/35 lbs
5 Pull-ups
10 Thrusters, 65/35 lbs
10 Pull-ups
15 Thrusters, 65/35 lbs
15 Pull-ups
20 Thrusters, 65/35 lbs
20 Pull-ups
30/25kg
Etc., adding 5 reps to each exercise each round
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Skill
Work on the skills you need. The focus for IWMFLY too.
MWOD
Get on and mwod areas of need. After this wod work opening your hip flexors.
DON’T walk out of the gym without mwoding please.
