CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
12-Minute Mobility for Hip Hinge Day
Followed by…
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
Strength
Metcon (No Measure)
5 rounds for quality of:
5 Barbell Hip Thrusts, pick load
Rest 1 min
15 Banded Face Pulls
Rest 1 min
Barbell Hip Thrusts- 20X1 tempo, go heavy on these, a good starting weight might be around 80% 1RM Deadlift
Banded Face Pulls- 21X1 tempo
Metcon
Metcon (No Measure)
Complete as many rounds as possible in 10 mins of:
30 Double Unders
10 Dumbbell Snatch + 2 Alternating Overhead Reverse Lunges, 55/35 lbs
Dumbbell Snatch + 2 Alternating Overhead Reverse Lunges- complete each rep with 1 snatch, keep dumbbell overhead, then reverse lunge 1 L/1 R
