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.
Box Squat (Low Bar Back Squat) (DE 8×3 75% add chains)
Metcon
Rx: Dirty Thirty (Time)
For Time:
30 Box jumps, 24″
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
30 steps Walking Lunge
30 Knees to elbows
30 Push press, 45#
30 Back extensions
30 Wall ball shots, 20#
30 Burpees
30 Double unders
LI: Metcon (Time)
For Time:
30 Box jumps, 24″
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
30 steps Walking Lunge
30 Knees to elbows
30 Push press, 45#
30 Back extensions
30 Wall ball shots, 20#
30 Burpees
30 Double unders
Scale as needed
LII: Metcon (Time)
For Time:
30 Step Ups, 20″
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
30 steps Walking Lunge
30 Knees to elbows
30 Push press, 45#
30 Back extensions
30 Wall ball shots, 5kg
30 Burpees
30 Tuck Jumps
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Assistance
Single Arm OHS (No Measure)
1-5 Sets
Mwod OHS
1-5 light Sots press (front rack!)
1-5 DB OHS
Cool down
MWOD (No Measure)
Spend at least 5 minutes before you leave the gym on an area to MWOD.
Shoulders
Hammies
Crossover Symmetry
