Announcements
Final Week of H or H. Retest the barbell: TGU, single arm OHS and single arm snatch please. If you can’t make Thursday do them in-between the wods when you’re here. Get ready for the new cycle next week…
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)
Gymnastics
Single arm Pull Ups (No Measure)
1-10 sets:
:20 Single arm passive hang (any less do two arm).
Then
Single arm active hang 5 reps.
Then
3-10 Single arm eccentric pull ups each side
Strength
ME lift Warm-up (No Measure)
Max Effort lift warm-up. Get around 100 quality warmup reps done of the lift. Start light and go heavy. Only increase weight when the reps move well and feel good. Mix in MWODs in between warm up reps.
Front Squat (1 RM (5-3-1-1-1))
Metcon
RxRun: Baseline (Time)
1 RFT
Run 400m
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
RxRow: Baseline Row (Time)
1 RFT
Row 400m
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
LII: Metcon (Time)
1 RFT
Run 400m or Row 500m
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
scale movements as needed.
You’re all big doggs. Hit this RX if you can!
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Assistance
Pistol Squat Skill/Conditioning (No Measure)
1-5 sets of:
5-10 Seated Pistols
5-10 Box Pistols
Add weight if bodyweight is easy on the last few sets.
Cool down
MWOD (No Measure)
Spend at least 5 minutes before you leave the gym on an area to MWOD.
Shoulders
Hammies
Crossover Symmetry
