CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs
Metcon
Metcon (Time)
Objective:
Complete as many repetitions as you can, as quickly as you can.
Mission:
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 m. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 m sprints and completed all four of the movements.
Movements:
Thruster, 45/33 lbs
Kettlebell Swing, 24/16 kg
Wall Ball, 20/14 lbs
Box Jump, 24/20 in
Scoring:
A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 secs that team finishes behind the first team to finish.
Example:
If the first team to finish completes 320 repetitions in 15 mins, their total score is 320. A team that completes 350 repetitions in 16 mins will also have a total score of 320 after they have been assessed their penalties.
Prize:
Pride.
