CrossFit Shropshire – CrossFit
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)
Pull-ups (Max Rep (Strict, Kipping, 10/5kg))
Cycle Test. Max Rep Kipping, Strict, with 10/5kg weight.
Hang conditioning 1.0 (No Measure)
i Passive hang :10 – 1:00
ii Active hang, 7 reps Passive – Active, (:03 in each position that’s 1 rep)
iii Arch hang :10 – :30
iv Passive – Active – Arch – Active – Passive, :03 in each position. That’s 1 rep. 1-5 sets
Dip progressions (No Measure)
Static support hold on P bar/rings
Hold in big dip position P bars/rings
Strict dips 3212 P bar/rings
Behind The Neck Strict Press (Snatch Grip (5-5-5-5-5)
Dumbbell Thrusters and Rowing (Time)
21-18-15 reps, for time of:
Dumbbell Thruster, 20/15 kg
For the dumbbell rounds do:
21= 3 x 1 Squat Clean Thruster + 6 Unbroken Thrusters.
18=3 x 1 Squat Clean Thruster + 5 Unbroken Thrusters.
15= x x 1 Squat Clean Thruster + 4 Unbroken Thrusters.
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Muscle up progressions 1.0 (No Measure)
i Hollow/Arch swings in false grip on rings. 3x 20 big swings
ii Hanging V hip extensions (box hops). 3x 10.
Keep false grip, arms straight, shoulders active, heels on box just below ring height.
iii Seated banded muscle up transition drill. As slow as possible 3x 5
From seated in a band, arms straight up to the lowest possible dip. False grip throughout.
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