CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Banded Scarecrow x 30-60 seconds per position
Wall Slides x 5 @ 3131
Scapular Push-Ups x 10-15 reps
Followed by…
Every 90 seconds for 9 minutes (2 sets):
Station 1 – Kettlebell Halos x 5-10 reps each direction
Station 2 – Pec Stick (or Medicine Ball Activation) x 60 seconds
Station 3 – Burpee Box Jump-Overs x 3 (find your rhythm)
Strength
Metcon (No Measure)
Bench Press 5-3-1-3-2-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 2 mins for 10 mins:
Set 1: 5 reps at 70-75% 1RM
Set 2: 3 reps at 80% 1RM
Set 3: 1 rep at 85% 1RM
Set 4: 3 reps at 87% 1RM
Set 5: 2 reps at 90% 1RM
— Rest 2 mins —
Every 3 mins for 6 mins:
Set 6: 1 rep at 95% 1RM
Set 7: 1 rep at 101+% 1RM
Metcon
Metcon (No Measure)
As many reps as possible in 5 mins of:
Burpee Box Jump Over, 24/20 in
“Desire”
This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box.
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
