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6.1 musculus autem

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)

Strength

Deadlift (3-3-3-3-3)

Pull Up Strength (No Measure)

:30 hold chin ontop of bar

:30 hold behind head, neck touching bar

:30 hold top of head touching bar

:30 on wall bar, chin over bar

Skill

Hang conditioning 1.0 (No Measure)

i Passive hang :10 – 1:00

ii Active hang, 7 reps Passive – Active, (:03 in each position that’s 1 rep)

iii Arch hang :10 – :30

iv Passive – Active – Arch – Active – Passive, :03 in each position. That’s 1 rep. 1-5 sets

Hanging conditioning 2.0 (No Measure)

i- Hang in active position, transfer body weight onto one arm, then to the other. Slowly on each arm 5 times.

ii- In active transfer weight onto left side and slowly remove right hand. Repeat for right arm.

iii- In active hang on one arm, remove arm down to hips and back up. Aim for :10-:30 on each arm.

Split Jerk Progressions (No Measure)

i) Strict Press

ii) Push Press

iii) Walking Jerk and Press in the Split

iv) Jumping Split Jerks

v) Tall Split Jerks

Note: Try both legs as the weeks progress.

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Cool down

Wrist Mob 1.0 (No Measure)

i Fingers/hand forward, Shoulders forward

ii Fingers/hand towards you, Shoulders back

iii Fingers/hand facing each other, Shoulders left then right

iv Fingers/hands turned out, Shoulders left then right.

Repeat i-iv on back of hand

Cool down run (No Measure)

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

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