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)
Connective Strength Deck Squats (No Measure)
3-5 rounds NFT
10-15 Deck Squats
ME lift Warm-up (No Measure)
Max Effort lift warm-up. Get around 100 quality warmup reps done of the lift. Start light and go heavy. Only increase weight when the reps move well and feel good. Mix in MWODs in between warm up reps.
1: Overhead Squat (1 RM)
Complete A and/or B,C,D.
C and D would be a good option if it is dry.
A: Metcon (AMRAP – Rounds and Reps)
For 5 cycles:
AMRAP in 3 mins of:
10 Unbroken Thrusters
10 Chest-to-bar Pull-ups
Rest 1 min between each cycle.
For each cycle continue the AMRAP.
LI/LII use a weight as heavy as needed, scale pull ups to rows or strict band pull ups.
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
B: Metcon (No Measure)
-60 second weighted plank (AHAP)
-60 second rest
-60 second Chinese plank hold, (AHAP)
-Rest as needed
Then 2:00 on the clock
-Ass to grass squat, use squat stands to force yourself into heels to ass depth.
C: 500m Row (Time)
Max Effort 500m Row
D: Metcon (Time)
100 Double Unders for time