8.4 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

2:00 Double Under,

3 Rounds: 200m Run, 15x Goblet Squat, 15x Kettlebell RDL, 16x Lunge.

Weightlifting

Strength

Deadlift (5×3 (AHAP) – Super set- 5x Max distance Broad Jump)

Stamina

Metcon (No Measure)

4 Rounds, not for time:

10x Romanian Deadlift (AHAP- Unbroken for all sets),

20x Deadhang Ring Pull up,

100m Reverse Sled Pull.

Metcon

Metcon (Time)

For time:

800m Run

30x Power Snatch (115/85)

800m Run

30x Clean and Jerk (115/85)

800m Run

30x Overhead Squat (115/85)

Durability

Metcon (No Measure)

20:00 Row- Moderate pace. Hydrate and fuel within 30 minutes. Journal post training session SOP.