CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds
You should be able to complete this entire Glute Activation Circuit in less than 12 minutes.
Strength
Metcon (No Measure)
Bulgarian Split Squat 16-16-16-16, using heaviest weight per set
Rest 45 secs
Supinated Barbell Bent Over Row 8-8-8-8, using heaviest weight per set
Rest 1 min
Complete as a 4 round super set.
Bulgarian Split Squats- 4×8 each leg, rest 45 secs between, 30X1 tempo
Supinated Barbell Bent Over Rows- 21X0 tempo
The goal for today is to establish your 8RM bulgarian split squat. Note this result as it is something we want to see our community build upon. If you don’t have a good selection of dumbbells or kettlebells, you can back rack a barbell to test this lift.
Metcon
Metcon (No Measure)
For time:
Run, 800 m
100 Air Squats
75 Kettlebell Swings, 24/16 kg
50 Kettlebell Front Rack Walking Lunges, 24/16 kg
75 Kettlebell Swings, 24/16 kg
100 Air Squats
Kettlebell Front Rack Walking Lunges- switch arms as you wish
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
