CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
2 rounds, 30 secs each of the following movements:
Station 1: Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
Station 2: Banded Lateral Monster Walk
Station 3: Banded Squats
Station 4: Side Plank Hold
Station 5: Russian Step-ups
Move through this with as little rest between movements as possible. It should take between 12-15 mins in total.
Strength
Metcon (No Measure)
Back Squat 1×6 at 70% 1RM
Back Squat 1×4 at 80% 1RM
Back Squat 1×2 at 85% 1RM
Back Squat 1×1 at 90% 1RM
Back Squat 1×1 at 95% 1RM
Back Squat 1xME at 90% 1RM
Rest as needed between sets.
Complete sets every 2 mins.
Max reps sets terminate 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 (No Measure)
Complete as many rounds as possible in 16 mins of:
60 Double Unders
40 Air Squats
20 Farmers Carry Walking Lunges, 32/24 kg
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
