CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Spend 10 minutes on Pre-Run Warm-Up Drills
Followed by…
Two Sets of:
Scapular Pull-Ups x 5
Plank Shoulder Taps x 10
Mountain Climbers x 20
https://www.youtube.com/watch?v=oGBOmmOooo0&feature=youtu.be
Metcon
Metcon (No Measure)
For time:
Run, 1200 m
40 Burpees-to-Target
40 Pull-ups
Run, 800 m
20 Burpees-to-Target
20 Chest-to-bar Pull-ups
Run, 400 m
10 Burpees-to-Target
10 Bar Muscle-ups
Burpees-to-Target- touch your pull-up bar
Challenge…perform the running portions of this workout using only nasal breathing. Inhale and exhale through your nose, and if you find that you’re unable to do so, slow things down until you can regain your nasal breathing pattern. When you get into the gym for the burpees and pull-ups, breathe however enables you to move through quickly, but once you start running again, work to resume nasal breathing as quickly as possible.
Strength
Metcon (No Measure)
Just the wod
BLT
Metcon (Time)
BLT 10/9/19
Warm up:
2 Steady rounds of-
250metre row
15 weighted box step ups
30 second sandbag/plate hug/hold
Strength:
Clean Complex
Every 90secs for 9 minutes
2 reps at 75% of 1RM of Clean.
Power clean
Hang power clean
Squat clean
Hang squat clean
Split jerk
Wod:
AMRAP for 10 minutes:
•12 box jumps (24″/20″)
•1 rope climb or scaled floor to stand or 4 horizontal ring rows
•12 GHD sit ups or scaled ab mat
Then rest 3mins
Followed by
•10 mins to find 10RM of push jerk
Rest 3 mins
•Then 1 mile run for time
