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 – Hip Warm Up (No Measure)
Series of hip movements and stretches. Perform each round twice.
1.Hip rotations 10r
1i. Hip Extension 15s each side
2.Squat knee pushes 10r
2i.Squat Static knee pushes 15s each side
3.Air Squat 10r
3i HorseStance Squat 15s
Strength
1: Power Snatch (Work up to 65% 1 RM)
2: Touch and Go Squat Snatch (3x TNG Snatch with the 70% bar, 10 rounds on :30)
Squat Snatch is fine, or power snatch, 3x TNG though!
3: Deadlift (75%x 5 reps, 85%x 3 reps, 95%x 1+ reps)
S&C Wod
A: Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Assistance
B: Metcon (No Measure)
3 rounds:
-60 second weighted plank (AHAP)
-60 second rest
-60 second Chinese plank hold, (AHAP)
-Rest as needed
Then 2:00 on the clock
-Ass to grass squat, use squat stands to force yourself into heels to ass depth.
