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
Ring Archer Rows/Press Ups (No Measure)
1-5 Sets
In Row position 2 Ring Archer hold each arm
In deep Press Up position 2 Ring Archer hold each arm
Then
1-5 Sets
2-6 Ring Archer Rows each arm
2-6 Ring Archer Press Ups each arm
Strength
DE lift Warm up (No Measure)
Add chains and or bands (if needed) then start light and work up the the working weight. About 50 quality warm up reps and mix in MWODs in between warmup sets.
Ring Rows (EMOM 5 reps, 12 mins)
Metcon
Rx: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
LI: Metcon (Time)
35-25-20-15 and 10 rep rounds of:
Double unders
Sit-ups
Or 2x – 4x single unders for double unders
LI: Metcon (Time)
25-20-15 and 10 rep rounds of:
Double unders
Sit-ups
If you cannot DU, spend 5 minutes pre and post wod on the skill and do Tuck Jumps in the wod
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Assistance
Turkish Get Ups (No Measure)
1-5 sets
1 TGU Each arm with heavy KB
1 TGU Each arm with barbell
Cool down
MWOD (No Measure)
Spend at least 5 minutes before you leave the gym on an area to MWOD.
Shoulders
Hammies
Crossover Symmetry
