CrossFit Shropshire – CrossFit
Thursday/Sunday Cycle Rest Day. If it is your training day try this wod.
Skills For This Cycle:
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)
CFS Warm Up (No Measure)
5-15 reps, 3x through
Sit Ups (GHDs)
Pull-ups (Max Rep Kipping then Max Rep Strict)
Hammer (5 Rounds for time)
5 Rounds, each for time of:
5 Power Cleans, 135#
10 Front Squats, 135#
5 Jerks, 135#
Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
GHD Skills (No Measure)
Complete i in week 1, then do sets of ii, you pick the time. Do 3-5 sets. Move arms to different positions to make it harder. As the weeks progress keep breathing! Focus on good position at all times.
i) GHD sit test. Can you sit with legs straight, spine straight?
Sit upright with legs out, comfortably.
MWOD hips, hammies, calves, feet to help.
(test 30 ab mat sit ups at this stage)
ii) GHD parallel holds. Hold for 3x :20,:30, :45 0r :60 seconds. Pick a time and progres through the weeks.
Focus on straight spine.
iii) GHD parallel sit ups. Focus on moving with a perfect position throughout the movement. Flat spine.
Use hip flexors to raise your spine and hinge at the HIP only!
(Test 30 quality sit ups at this)
iv) Increase the ROM lower as the spine and body gets able to move very well.