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)
Connective Strength – Hip Warm Up (No Measure)
Series of hip movements and stretches. Perform each round twice.
1.Hip rotations 10r
1i. Hip Extension 15s each side
2.Squat knee pushes 10r
2i.Squat Static knee pushes 15s each side
3.Air Squat 10r
3i HorseStance Squat 15s
Strength
1: Paused Front Squat + Front Squat (10 Rounds Death By, AHAP)
-1x pause front squat + 1x front squat (Work up to a max for the day. For the first rep, it is a 3 second pause in the bottom position)
2: Metcon (AMRAP – Reps)
5 rounds (10 minutes) – EMOM, perform:
-Odd minute: 20m partner banded sprint
-Even minute: Max rep strict HSPU (4″/2″…if you get less than 10 reps, eliminate the deficit or go to kipping)
L1/L2 scale distance or use bands or pike push ups or Partner assisted.
S&C Wod
A: Metcon (Time)
Complete the following for time:
-10-9-8-7-6-5-4-3-2-1 reps of: Sumo Deadlift High Pull (135#/95#)
-1-2-3-4-5-6-7-8-9-10 reps of: Overhead squat (135#/95#)
*For this you will have 10 rounds and it will be a descending ladder for the SDHP, and at the same time an ascending ladder of the OHS.
Round 1 will be 10 SDHP + 1x OHS,
Round 2 will be 9 SDHP + 2x OHS.
The final round will be 1 SDHP + 10x OHS.
L1/L2 Scale weights for fast and safe movement. Sub OHS to FS or HBBS.
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Assistance
B: Metcon (No Measure)
30 reps, not for time:
-Barbell Turkish get up, 15 R/15L (AHAP but focusing on smooth, controlled movements).
Then 2:00 on the clock
-Ass to grass squat, use squat stands to force yourself into heels to ass depth.
