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4.5 musculus autem

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)

Skill

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

Pull Up Strength (No Measure)

:30 hold chin ontop of bar

:30 hold behind head, neck touching bar

:30 hold top of head touching bar

:30 on wall bar, chin over bar

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

Strength

Power Clean (3-3-3-3-3)

Metcon

Metcon (Time)

2 rounds for time of:

10 Shoulder Press, 115/75 lbs

50 Double Unders

10 Push Press, 115/75 lbs

50 Double Unders

10 Push Jerks, 115/75 lbs

Cool down run (No Measure)

Run 100-400m. Not for time, bring down heart rate and start recovery process early.

Skill

Straight Arm Test (Time)

2 rounds for time in each hold:

Front to wall bar straight arm hold

l-sit on parallettes

Back to wall bar straight arm hold

Record max time in each hold, add them up for your time for the round.

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.

Cool down

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

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