CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
400m Run (No Measure)
Run 400m not for time.
B lower body mobility 1a (No Measure)
-Hip rotations (5 reps each side then hold for :10)
-Toe stretch
-Dynamic toe stretch
-Asian chair hold
-Dynamic Asian chair (:10 hold then 10 reps)
-Knee push and hold (5 reps each side then hold for :10)
-Sky reaches (5 reps each side then hold for :10)
-Straight leg rotations, standing, seated and return.
B upper body mobility 1a (No Measure)
-Standing shoulder extensions (with bar, add change plates as we progress)
-Sink stretch (with bar, add change plates as we progress)
-Seated shoulder flexion with bar (add change plates as we progress)
-Shoulder dislocations (over and under grip)
-Table top twists
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.
Metcon (AMRAP – Reps)
“Death By” – Split Jerk : 20/15 kg + 5 kg / 1:30
Death By Split Jerk
With a continously running clock perform:
1 Split Jerk, 20/15 kg in the first 1:30
1 Split Jerk, 20/15 kg + 5 kg in the second 1:30
1 Split Jerk, 20/15 kg + 10 kg in the thrid 1:30
Metcon
Metcon (Time)
7 RFT: Deadlifts, Cleans and Lateral Burpee (Over Barbell)s
7 rounds for time of:
7 Deadlifts, 60/40 kg
7 Cleans, 60/40 kg
7 Lateral Burpee (Over Barbell)s
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
