Announcements
New cycle starts this week. Called “Crazy Nights” this focuses on the skill of the Snatch, gymnastic pushing and builds upon our OHS and straight arm cycle. Ensure you complete the tests in the first and last week please.
CrossFit Shropshire – CrossFit
Warm-up
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)
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Strength
ME lift Warm-up (No Measure)
Max Effort lift warm-up. Get around 100 quality warmup reps done of the lift. Start light and go heavy. Only increase weight when the reps move well and feel good. Mix in MWODs in between warm up reps.
Clean and Jerk (1 rep max)
S&C Wod
Crazy Nights Test 1.0 (AMRAP – Reps)
With a :2 beep complete as many quality ring press ups. Down and up on the beep.
Crazy Nights Test 1.1 (AMRAP – Reps)
As many quality Handstand Push Ups.
100% quality form only count. Modify as needed, keep quality in place.
Metcon (Time)
12-9-6-3 reps, for time of:
Hang Squat Clean, 50/35 kg
Run, 400 m
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Skill
Kipping Handstand Progression (No Measure)
5-15 reps
Tri-pod see-saws
Tri-pod back extension
Tri-pod to press up/wall
Dip progressions (No Measure)
Static support hold on P bar/rings
Hold in big dip position P bars/rings
Strict dips 3212 P bar/rings
Bench dips
