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)
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.
S&C Wod
Metcon (Time)
For time:
18 Chest To Bar Pullup (Unbroken)s
Rest 20 secs
18 Unbroken Thrusters, 45/30 kg
Rest 20 secs
15 Chest To Bar Pullup (Unbroken)s
Rest 20 secs
15 Unbroken Thrusters, 45/30 kg
Rest 20 secs
12 Chest To Bar Pullup (Unbroken)s
Rest 20 secs
12 Unbroken Thrusters, 45/30 kg
LI 15,12,9 reps
LII scale weight and pull ups.
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Assistance
B: Metcon (Time)
For max calories:
-Tabata Row
*Tabata = 8 rounds – 20 seconds on, 10 seconds off
Then 2:00 on the clock
-Ass to grass squat, use squat stands to force yourself into heels to ass depth.
