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)
Skill
Wall Ball (No Measure)
Complete A to D as the weeks progress
A) Wall Ball Breathing drill. With a light (or virtual) wall ball, breathe out on the way down and in on the way up
B) Wall Balls Rx weight and height 5-10 reps
C) Air Squats X032 3-10 reps
D) Wall Ball 2 for 1 shots 3-10 reps
Wall Ball Milestones (AMRAP – Reps)
30 seconds: 12 shots
1 minute: 25 shots
1 1⁄2 minutes: 37 shots
2 minutes: 50 shots
2 1⁄2 minutes: 62 shots
3 minutes: 75 shots
3 1⁄2 minutes: 87 shots
4 minutes: 100 shots
4 1⁄2 minutes: 112 shots
5 minutes: 125 shots
5 1⁄2 minutes: 137 shots
6 minutes: 150 shots
Weighted Seated Box Jump (Weight)
Max Weight Seated Box Jump
From 12″ seated box, jump onto a 20″ box.
Max weight with barbell on back
Rock back, swing the arms to the rear while lifting feet off the ground, then swing the arms forward, and slam the feet down as you jump up to the box.
Metcon
Rx: Metcon (AMRAP – Reps)
As many reps in 12 mins as you can of:
Box Jump, 30/24 in, 1 min
Sumo Deadlift High-pull, 115/85 lbs, 1 min
Box Jump, 30/24 in, 2 mins
Sumo Deadlift High-pull, 115/85 lbs, 2 mins
Box Jump, 30/24 in, 3 mins
Sumo Deadlift High-pull, 115/85 lbs, 3 mins
LII: Metcon (AMRAP – Reps)
As many reps in 12 mins as you can of:
Box Jump, 24/20 in, 1 min
Sumo Deadlift High-pull, 42.5/35 kg, 1 min
Box Jump, 24/20 in, 2 mins
Sumo Deadlift High-pull, 42.5/35 kg, 2 mins
Box Jump, 24/20 in, 3 mins
Sumo Deadlift High-pull, 42.5/35 kg, 3 mins
LII: Metcon (AMRAP – Reps)
As many reps in 12 mins (ish) as you can of:
Box Jump/Step ups/down, choice in, 1 min
Sumo Deadlift High-pull, 115/85 lbs, 1 min
Box Jump/Step ups/down, choice in, 1.30-2 mins
Sumo Deadlift High-pull, 115/85 lbs, 2 mins
Box Jump/Step ups/down, choice, 2-3 mins
Sumo Deadlift High-pull, 115/85 lbs, 3 mins
Assistance
Standing Calf Raise (30-30-30)
On 2″ blocks
One light warm up set then 3 sets of heavy 30 reps. Toes straight ahead, turned inward, and turned outward. Stretch out after each set!
