CrossFit Shropshire – CrossFit
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)
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
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.
Snatch Balance (3-3-3-3-3)
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 (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 mins of:
10 Two Hand Dumbbell Ground To Overheads, 45/30/15 lbs
15 Box Jumps, 28/24/20 in
Run, 400 m
Advanced/Intermediate (Women’s Rx’d)/Novice
*For Dumbbell Ground to Overhead: db in each hand, all 4 ‘points’ must touch the floor each rep
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Kipping Handstand Progression (No Measure)
Tri-pod back extension
Tri-pod to press up/wall