3.2 TFoA

CrossFit Shropshire – CrossFit

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)

Strength

Bench Press (10-8-6-8)

Bench Press 1×10 at 72.5% 1RM

Bench Press 1×8 at 77.5% 1RM

Bench Press 1×6-8 at 82.5% 1RM

Hang conditioning 1.0 (No Measure)

i Passive hang :10 – 1:00

ii Active hang, 7 reps Passive – Active, (:03 in each position that’s 1 rep)

iii Arch hang :10 – :30

iv Passive – Active – Arch – Active – Passive, :03 in each position. That’s 1 rep. 1-5 sets

S&C Wod

Death By Pull ups (AMRAP – Rounds)

With a continuously running clock perform:

1 Pull-up in the first 1 min,

2 Pull-ups in the second 1 min

3 Pull-ups in the third 1 min

…

Continuing this for as long as you are able.
Once you get your max score in this jump straight into the next wod.

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Cool down run (No Measure)

Run 100-400m. Not for time, bring down heart rate and start recovery process early.