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4.4 Hell or Hallelujah

CrossFit Shropshire – CrossFit

Thursday is Powerlifting/Assistance day. Complete all of the assistance work and the Power Lifting workout and then a wod at the end.

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

Single arm Pull Ups (No Measure)

1-10 sets:

:20 Single arm passive hang (any less do two arm).

Then

Single arm active hang 5 reps.

Then

3-10 Single arm eccentric pull ups each side

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

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

Pistol Squat Skill/Conditioning (No Measure)

1-5 sets of:

5-10 Seated Pistols

5-10 Box Pistols

Add weight if bodyweight is easy on the last few sets.

A Wrist Mob 1.0 (No Measure)

i Fingers/hand forward, Shoulders forward

ii Fingers/hand towards you, Shoulders back

iii Fingers/hand facing each other, Shoulders left then right

iv Fingers/hands turned out, Shoulders left then right.

Repeat i-iv on back of hand

A Wrist conditioning 1.0 (No Measure)

i Wrist push ups- Fingers/hands facing each other, move from hands flat on floor up to the knuckles. Bend arms slightly like a press up.

ii Knuckle push ups- Fingers/hands facing forwards, move from hands flat on the floor up to weight supported on straight fingers.

Start on knees and complete 10 reps of each. Increase range of motion over the weeks. Target will be a full press up with the above positions.

Single Arm OHS (No Measure)

1-5 Sets

Mwod OHS

1-5 light Sots press (front rack!)

1-5 DB OHS

Single Arm Overhead Press (No Measure)

2-5 Sets

5 Single arm overhead press each arm. Use a single dumbbell.

Single Arm Dumbbell Row (No Measure)

2-5 Sets

5 single arm dumbbell rows. Pick weight.

Metcon

Complete a metcon of the coaches choice.

Also complete the Power Lifting training today.

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