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)
ME lift Warm-up (No Measure)
Max Effort lift warm-up. Get around 100 quality warmup reps done of the lift. Start light and go heavy. Only increase weight when the reps move well and feel good. Mix in MWODs in between warm up reps.
Assistance
TTB Strength (No Measure)
2 sets
TTB (Tuck and Kick) on floor or wall bar.
5-15 reps
TTB (Pike) on floor, hold KB or wall bar.
5-15 reps
Progress from the floor onto the wall bar.
Try the wall bar each session. One session have the primary focus on ROM, the next on strength and go as high as possible
TTB Stretches (No Measure)
2:00 on each leg, Hammie stretch
2:00 on each arm, banded shoulder distraction
2:00 on each leg, couch stretch
5-10 Light stiff leg good mornings, hold in end range.
Strength
Ring Row (weighted) (3×10)
Add weight to heaviest effort, fast movement though.
S&C Wod
Metcon (4 Rounds for calories)
4 4-minute rounds of:
15 wall ball shots, 20-lb. ball to 12-foot target
30 medicine ball cleans, 20-lb. ball
Row for max calories
Rest 3 minutes between rounds.
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Assistance
B2: 30 Sit Ups (30 Ab Mat Sit Ups)
30 Ab MAt Sit Ups
Kipping TTB (No Measure)
Kipping (TTB Pike)
i) On rings 10 Dish/Arch swings
ii) 10 kipping Straight leg raises, to 45, 90, 135 degrees, rings. Ensure you flow and connect the 10.
Kipping (TTB Tuck and Kick)
i) On rings 10 Dish/Arch swings
ii) 10 kipping Tuck and kick to max height, to 45, 90, 135 degrees, rings. Ensure you flow and connect the 10.
KEEP back inline with the rig on the up phase. Only go as high as you can with the kick.
