CrossFit Shropshire – CrossFit
Skills For This Cycle:
GPP
GHDs
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)
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon
CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Cool down
GHD Skills (No Measure)
Complete i in week 1, then do sets of ii, you pick the time. Do 3-5 sets. Move arms to different positions to make it harder. As the weeks progress keep breathing! Focus on good position at all times.
i) GHD sit test. Can you sit with legs straight, spine straight?
Sit upright with legs out, comfortably.
MWOD hips, hammies, calves, feet to help.
(test 30 ab mat sit ups at this stage)
ii) GHD parallel holds. Hold for 3x :20,:30, :45 0r :60 seconds. Pick a time and progres through the weeks.
Focus on straight spine.
iii) GHD parallel sit ups. Focus on moving with a perfect position throughout the movement. Flat spine.
Use hip flexors to raise your spine and hinge at the HIP only!
(Test 30 quality sit ups at this)
iv) Increase the ROM lower as the spine and body gets able to move very well.
