CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Banded Lat Stretch x 30-60 seconds per side
Banded Sampson Stretch x 30-60 seconds per side
Lateral Banded Walks x 30 seconds each direction
Scapular Pull-Ups x 10-15 reps
Followed by…
Three Sets:
1 Cluster* + 2-3 Thrusters
*Squat Clean straight into Thruster – this is to practice going straight into your first rep each set of the thrusters.
Rest as needed
Followed by…
30 seconds Assault Bike
3 Pull-Ups (or Burpees if you are saving your pull-ups)
20 seconds Assault Bike
3 Pull-Ups
10 seconds Assault Bike
3 Pull-Ups
Metcon
Metcon (No Measure)
Fran
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-up
Compare your results to May 20, 2019.
Rest until relatively recovered, and then start B…
Strength
Metcon (No Measure)
2 rounds for quality of:
8 R Leg Bulgarian Split Squats, pick load
12 R Leg Dynamic Bulgarian Split Squats
Rest 1 min
8 L Leg Bulgarian Split Squats, pick load
12 L Leg Dynamic Bulgarian Split Squats
Rest 1 min
8 Ab Wheel Roll Outs
Rest 1 min
Bulgarian Split Squats- 3010 tempo
Dynamic Bulgarian Split Squats- 10X0 tempo
Ab Wheel Roll Outs- 2111 tempo
For the split squats…you’ll perform the first 8 reps holding kettlebells or dumbbells in a farmers carry position, then after the 8th repetition you’ll drop the weights and perform 12 more reps unloaded, trying to jump as high as possible each rep.
BLT
Metcon (Time)
BLT 10/9/19
Warm up:
2 Steady rounds of-
250metre row
15 weighted box step ups
30 second sandbag/plate hug/hold
Strength:
Clean Complex
Every 90secs for 9 minutes
2 reps at 75% of 1RM of Clean.
Power clean
Hang power clean
Squat clean
Hang squat clean
Split jerk
Wod:
AMRAP for 10 minutes:
•12 box jumps (24″/20″)
•1 rope climb or scaled floor to stand or 4 horizontal ring rows
•12 GHD sit ups or scaled ab mat
Then rest 3mins
Followed by
•10 mins to find 10RM of push jerk
Rest 3 mins
•Then 1 mile run for time
