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)
Strength
1 Clean + 3 Front Squats + 1 Split Jerk (1-1-1-1-1-1)
1 Clean then 3 front squats, then 1 split jerk. All that is one ‘rep’ of the complex.
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
Skill
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
Hanging conditioning 2.0 (No Measure)
i- Hang in active position, transfer body weight onto one arm, then to the other. Slowly on each arm 5 times.
ii- In active transfer weight onto left side and slowly remove right hand. Repeat for right arm.
iii- In active hang on one arm, remove arm down to hips and back up. Aim for :10-:30 on each arm.
Split Jerk Progressions (No Measure)
i) Strict Press
ii) Push Press
iii) Walking Jerk and Press in the Split
iv) Jumping Split Jerks
v) Tall Split Jerks
Note: Try both legs as the weeks progress.
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
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
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
