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D.R.S.G 3.3

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

Metcon (Time)

2 rounds for time in each hold:

Front to wall bar straight arm hold

l-sit on parallettes

Back to wall bar straight arm hold

Record max time in each hold, add them up for your time for the round.
Complete if you missed Monday or Tuesday.

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.

Overhead Squat (3-3-3-3-3)

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

Cool down run (No Measure)

Run 100-400m. Not for time, bring down heart rate and start recovery process early.

Assistance

Wall Sit Single Leg (2x :5-:30 each leg)

Plate overhead walking lunge. (2x 10 steps forwards)

25/20kg plate overhead,arms straight. Rx

Parallette straddle (2x :5-:30)

Front Leaver Tuck (2x :5-:30 hold)

Snatch Grip Sots press (2x 10 reps)

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