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
DE lift Warm up (No Measure)
Add chains and or bands (if needed) then start light and work up the the working weight. About 50 quality warm up reps and mix in MWODs in between warmup sets.
Box Squat (Low Bar Back Squat) (4×6 80% plus chains)
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.
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
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
