6.2 MFC

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)

Connective Strength – Shoulder Warm Up (No Measure)

Series of Weighted Bar Movements and stretches. Perform each twice with 30s Passive hang.

1. Prone Shoulder dislocations 10r

1i. Kneeling Shoulder flexion 15s

2. Supine Shoulder flexion 10r

2i. Bridge 15s

3. Standing Shoulder Extentions 10r

3i. Seated Shoulder Extention 15s

Strength

1: Clean From Blocks + Split Jerk (10 rounds, Death by, AHAP)

-1x squat clean from blocks +1x split jerk (Work up to a max for the day, bar 1″ above knees)

2: Push Press (-75%x 5 reps, 85%x 3 reps, 95%x 1+ reps (Last set )

Warm up then complete work reps.

S&C Wod

A: Metcon (AMRAP – Reps)

Complete the following for time:

-10x burpee box jump (30in/24in)

-15m overhead walking lunge (185#/125#)

-20x toes to bar

-10x burpee box jump (30in/24in)

-15m front rack walking lunge (185#/125#)

-20x toes to bar

-10x burpee box jump (30in/24in)

-15m back rack walking lunge (185#/125#)

-20x toes to bar

L1 Pick load

L2 Pick load, knee raises, reduce reps.

Cool down run (No Measure)

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

Assistance

Complete B or C

B: Metcon (Time)

For max calories:

-Tabata Row

*Tabata = 8 rounds – 20 seconds on, 10 seconds off

Then 2:00 on the clock

-Ass to grass squat, use squat stands to force yourself into heels to ass depth.

C: Metcon (Time)

For time:

-400m 2-arm KB towel carry (32kg/24kg)

*This is the same as a farmers carry, but you will wrap a small towel thru the handle of the KB and perform the carry holding onto the towel.

Then 2:00 on the clock

-Ass to grass squat, use squat stands to force yourself into heels to ass depth.

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