6.4 Force

CrossFit Shropshire – CrossFit

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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


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 (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

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