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4.2 Force

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Hip/Ankle warm up

https://www.youtube.com/watch?v=ocVvCm6NdfA&feature=youtu.be

Couch Stretch x 60-90 seconds per side

Followed by…

Every 90 seconds for 12 minutes (2 sets):

Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold

Station 2 – 30 seconds per side of Paloff Hold Alternating Reverse Lunges

Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)

Station 4 – 30-60 seconds of Jumping (Broad Jumps, Single-Leg Jumps, Kneeling Jumps, etc.)

Strength

Metcon (No Measure)

Just the word today

Metcon

Metcon (No Measure)

Every 2 mins for 32 mins, alternating between:

20/15 Assault Bike Calories + max rep Alternating Pistols

Run, 400 m

50 Double Unders + max rep Toes-to-bars

15 Strict Pull-ups

BLT

Metcon (Time)

BLT 10/9/19

Warm up:

2 Steady rounds of-

250metre row

15 weighted box step ups

30 second sandbag/plate hug/hold

Strength:

Clean Complex

Every 90secs for 9 minutes

2 reps at 75% of 1RM of Clean.

Power clean

Hang power clean

Squat clean

Hang squat clean

Split jerk

Wod:

AMRAP for 10 minutes:

•12 box jumps (24″/20″)

•1 rope climb or scaled floor to stand or 4 horizontal ring rows

•12 GHD sit ups or scaled ab mat

Then rest 3mins

Followed by

•10 mins to find 10RM of push jerk

Rest 3 mins

•Then 1 mile run for time

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