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5.3 The Green Fields of France

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Final week of TTB/GHD bias then new skills. Ensure you retest at the end of the week please.

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)

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.

Assistance

TTB Strength (No Measure)

2 sets

TTB (Tuck and Kick) on floor or wall bar.

5-15 reps

TTB (Pike) on floor, hold KB or wall bar.

5-15 reps

Progress from the floor onto the wall bar.

Try the wall bar each session. One session have the primary focus on ROM, the next on strength and go as high as possible

TTB Stretches (No Measure)

2:00 on each leg, Hammie stretch

2:00 on each arm, banded shoulder distraction

2:00 on each leg, couch stretch

5-10 Light stiff leg good mornings, hold in end range.

Strength

Split Snatch (3×1)

S&C Wod

Metcon (Time)

10 rounds for time of:

15 Deadlifts, 135/95 lbs

15 Push-ups

Cool down run (No Measure)

Run 100-400m. Not for time, bring down heart rate and start recovery process early.

Assistance

B2: 30 Sit Ups (30 Ab Mat Sit Ups)

30 Ab MAt Sit Ups

Kipping TTB (No Measure)

Kipping (TTB Pike)

i) On rings 10 Dish/Arch swings

ii) 10 kipping Straight leg raises, to 45, 90, 135 degrees, rings. Ensure you flow and connect the 10.

Kipping (TTB Tuck and Kick)

i) On rings 10 Dish/Arch swings

ii) 10 kipping Tuck and kick to max height, to 45, 90, 135 degrees, rings. Ensure you flow and connect the 10.

KEEP back inline with the rig on the up phase. Only go as high as you can with the kick.

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