CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Roll the Ropes for 5 minutes.
Followed by…
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings x 10 seconds
Followed by…
Every 60 seconds, for 4 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds effort
Interval 2 – Burpee Pull-Ups x 30 seconds effort
Strength
Metcon (No Measure)
For quality:
Ring Muscle-up Progressions
L-Sit Progressions
Handstand Hold Progressions
Take 15 mins to rotate through, practicing the 3 gymnastics movements.
2 rounds, 1:30 per station, for reps:
Assault Bike Calorie
Rest 30 secs
Strict Handstand Push-up
Rest 30 secs
Row Calories
Rest 30 secs
Ring Dip
Rest 30 secs
Metcon
Metcon (No Measure)
Every 1 min for 6 mins, alternating between:
10 Supine Ring Rows
Prone Plank Hold, 45 secs
8-10 Supine Ring Rows- 2111 tempo
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
