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
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.
Metcon (Weight)
Death By Deadlift
With a continously running clock perform:
2 Deadlifts, 60 kg in the first 1:30
2 Deadlifts, 60 kg + 10 kg in the second 1:30
2 Deadlifts, 60 kg + 20 kg in the thrid 1:30
Metcon
Bell (Time)
3 Rounds for time of:
21 Deadlifts, 185#
15 Pull-ups
9 Front Squats, 185#
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Assistance
Skin the Cat
Progressions and mobility for Skin the Cat
Plate overhead walking lunge. (2x 10 steps forwards)
25/20kg plate overhead,arms straight. Rx
