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
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)
AbMat Sit-ups : 100 Reps for Time
For time:
100 AbMat Sit-ups
Metcon (AMRAP – Reps)
3x AMRAP 4 mins: Wall Walks, Forward Rolls, Air Squats and Ring Rows
For 3 cycles:
AMRAP in 4 mins of:
3 Wall Walks
1 Forward Roll
12 Air Squats
6 Ring Rows
Rest 1:30 between each cycle.
For each cycle restart the AMRAP.
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
