CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
2 sets of:
L Banded Palloff Hold, 20 secs
R Banded Palloff Hold, 20 secs
L Banded Lateral Monster Walk, 30 secs
R Banded Lateral Monster Walk, 30 secs
L Single Leg Prone GHD Plank, 30 secs or Face Up Chinese Plank
R Single Leg Prone GHD Plank, 30 secs or Face Up Chinese Plank
L Leg Dynamic Bulgarian Split Squat Jumps, 20 secs
R Leg Dynamic Bulgarian Split Squat Jumps, 20 secs
Rest 1 min
You should be able to complete this entire glute activation circuit in less than 12 mins.
Strength
Metcon (No Measure)
Back Squat 1×6 at 65% 1RM
Back Squat 1×4 at 75% 1RM
Back Squat 1×2 at 80% 1RM
Back Squat 1×2 at 85% 1RM
Back Squat 1×2 at 90% 1RM
Back Squat 1xME at 85% 1RM
Rest as needed between sets.
Complete sets every 2 mins.
Max effort set terminates with any excessive pausing at the top of the lift. The athlete should take no more than 2 secs at the top of the lift to breathe, brace and start their descent for the next rep.
Metcon
Metcon (AMRAP – Rounds and Reps)
3 rounds for time of:
40 Wall Balls, 20/14 lbs
40 Kettlebell Swings, 24/16 kg
