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Crazy Nights 4.2

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.

Front Rack Lunge (10 -10-10 steps)

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)

3 rounds for time of:

12 Front Squats, 135 lbs

12 Burpee Pull Ups

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

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