4.3 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)

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

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