Announcements
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
Power Snatch (Death By 10kg OTM)
S&C Wod
Air Force (Time)
For time:
20 Thrusters, 45/30 kg
20 Sumo Deadlift High Pulls, 45/30 kg
20 Push Jerks, 45/30 kg
20 Overhead Squats, 45/30 kg
20 Front Squats, 45/30 kg
Post total time.
Each athlete must do four burpees at the beginning of every minute (before doing any the barbell work).
The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 minute cap.
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Assistance
GHD Skills (No Measure)
Complete i in week 1, then do sets of ii, you pick the time. Do 3-5 sets. Move arms to different positions to make it harder. As the weeks progress keep breathing! Focus on good position at all times.
i) GHD sit test. Can you sit with legs straight, spine straight?
Sit upright with legs out, comfortably.
MWOD hips, hammies, calves, feet to help.
(test 30 ab mat sit ups at this stage)
ii) GHD parallel holds. Hold for 3x :20,:30, :45 0r :60 seconds. Pick a time and progres through the weeks.
Focus on straight spine.
iii) GHD parallel sit ups. Focus on moving with a perfect position throughout the movement. Flat spine.
Use hip flexors to raise your spine and hinge at the HIP only!
(Test 30 quality sit ups at this)
iv) Increase the ROM lower as the spine and body gets able to move very well.
