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4.2 Hell or Hallelujah

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)

Assistance

Ring Archer Rows/Press Ups (No Measure)

1-5 Sets

In Row position 2 Ring Archer hold each arm

In deep Press Up position 2 Ring Archer hold each arm

Then

1-5 Sets

2-6 Ring Archer Rows each arm

2-6 Ring Archer Press Ups each arm

Turkish Get Ups (No Measure)

1-5 sets

1 TGU Each arm with heavy KB

1 TGU Each arm with barbell

Metcon

Rx: Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

LI: Metcon (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

Modify the movements (add bands, worm push ups etc)

There is no rest between exercises.

Post total reps from all 32 intervals.

LII: Metcon (AMRAP – Reps)

Tabata but only 4 rounds, so half the work is done. Rest the rest of the time and prepare of the next movement.

Supinated rows,

Press Ups,

Sit Ups,

Squats,

Cool down run (No Measure)

Run 100-400m. Not for time, bring down heart rate and start recovery process early.

Assistance

Ring Archer Pull Ups (No Measure)

2-5 sets

2-6 ring pull up to archer each arm (Or jump into the pull up)

2-6 ring archer pull ups

Cool down

MWOD (No Measure)

Spend at least 5 minutes before you leave the gym on an area to MWOD.
Shoulders

Ankles

Crossover Symmetry

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