CrossFit Shropshire – CrossFit
Skills are:
Toes To Bar
Single Arm
Shoulder Stability
Warm up/Skill Transfer
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)
Crossover Symmetry Activation (No Measure)
Follow the Crossover Symmetry Activation protocol
Strength
Clean Pull + Hang Squat Clean + Front Squat + Split Jerk (Every 3 mins for 21 mins: Clean Pull + Hang Squat )
Metcon
Skipping wod or Baseline.
Metcon (3 Rounds for time)
3 rounds, each round for time, of:
100 Single Unders
50 Double Unders
25 Triple Unders
Baseline Row (Time)
1 RFT
Row 400m
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
Cool down
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Assistance
Crossover Symmetry Recovery (No Measure)
Follow the recovery protocol
Kipping TTB (No Measure)
Kipping (TTB Pike)
i) On rings 10 Dish/Arch swings
ii) 10 kipping Straight leg raises, to 45, 90, 135 degrees, rings. Ensure you flow and connect the 10.
Kipping (TTB Tuck and Kick)
i) On rings 10 Dish/Arch swings
ii) 10 kipping Tuck and kick to max height, to 45, 90, 135 degrees, rings. Ensure you flow and connect the 10.
KEEP back inline with the rig on the up phase. Only go as high as you can with the kick.
