Announcements
Christmas Party 3rd December 1900hrs at the River Side. If you’re coming ensure you have entered the draw for the secret Santa! All are welcome and can come for a drink or two if timings don’t fit. Also we will plan an xmas wod/drinks at the box too if you can’t make the meal.
CrossFit Shropshire – CrossFit
Toes To Bar
Single Arm
Shoulder Stability
Warm up/Skill Transfer
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)
Crossover Symmetry Activation (No Measure)
Follow the Crossover Symmetry Activation protocol
Pike Toes to Bar Skill (No Measure)
i) Pike Toes to Bar on Floor
ii) Pike Toes to Bar on Incline
Complete 6-10 Quality reps per set before you progress to level ii or increase incline.
Strength
Kolkov press (3 Rep Max)
Cycle Test
Toes-To-Bar (Max Reps)
Metcon
Metcon (Time)
40-20-10
Pull Ups
Toes To Bar
Cool down
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Assistance
Crossover Symmetry Recovery (No Measure)
Follow the recovery protocol
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.
