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)
Gymnastics
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
Strength
DE lift Warm up (No Measure)
Add chains and or bands (if needed) then start light and work up the the working weight. About 50 quality warm up reps and mix in MWODs in between warmup sets.
Pendlay Row (4-4-4-4-4-4-4-4 rest :45)
Metcon
Rx: Metcon (AMRAP – Reps)
With a continuously running clock:
A) Death by Pull Ups
With a continuously running clock perform:
1 Pull-up in the first 1 min,
2 Pull-ups in the second 1 min
3 Pull-ups in the third 1 min
…
Continuing this for as long as you are able
B) 50 Burpees for time
C) Tabata Press Ups
:20-:10 x 8 as many press ups as possible.
Score =
(Last complete round of A + Lowest round score for C) – (Time for B/:30)
eg
10+10=20
3:30 /:30 = 7
20-7=13
Also record each wod scores.
LII: Metcon (AMRAP – Rounds)
Max rounds in 3 minutes of:
45 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles
LII: Metcon (AMRAP – Rounds)
With a continuously running clock:
A) Death by Supinated Rows
With a continuously running clock perform:
1 Row in the first 1 min,
2 Rows in the second 1 min
3 Rows in the third 1 min
…
Continuing this for as long as you are able
B) 30 Burpees for time
C) 1/2 Tabata Worm Press Ups
:20-:10 x 4 as many press ups as possible.
Score =
(Last complete round of A + Lowest round score for C) – (Time for B/:30)
Also Score each wod scores.
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Assistance
Turkish Get Ups (No Measure)
1-5 sets
1 TGU Each arm with heavy KB
1 TGU Each arm with barbell
Cool down
MWOD (No Measure)
Spend at least 5 minutes before you leave the gym on an area to MWOD.
Shoulders
Hammies
Crossover Symmetry
