New cycle (commenced 16/01/17). Focus is Pull Ups (Strict, kipping and muscle ups), dips and Jerk. Please ensure you test your jerk and pull ups/dips in week 1.
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)
Snatch (1 RM)
Make up with one of the benchmarks we have missed.
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Rounds for time of:
15 Overhead Squats, 95# / 65#
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
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.