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)
A Wrist Mob 1.0 (No Measure)
i Fingers/hand forward, Shoulders forward
ii Fingers/hand towards you, Shoulders back
iii Fingers/hand facing each other, Shoulders left then right
iv Fingers/hands turned out, Shoulders left then right.
Repeat i-iv on back of hand
A Wrist conditioning 1.0 (No Measure)
i Wrist push ups- Fingers/hands facing each other, move from hands flat on floor up to the knuckles. Bend arms slightly like a press up.
ii Knuckle push ups- Fingers/hands facing forwards, move from hands flat on the floor up to weight supported on straight fingers.
Start on knees and complete 10 reps of each. Increase range of motion over the weeks. Target will be a full press up with the above positions.
Running Drills (No Measure)
Complete the running drills you need to do. The Coach will offer advice if you need help to remember the set you are on.
Run Cadence Drill (No Measure)
Run with a lower cadence for a longer duration, then a higher cadence for a lower duration.
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Grip Strength -Pinch (No Measure)
i) Pinch hold the heaviest plate you can
ii) Pinch hold two plates together in one hand, the heaviest plates you can
iii) Pinch hold and spin and catch the heaviest plate you can.
Repeat for both hands