D.R.S.G 6.4

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

Overhead Squat Skill (No Measure)

Assistance

Dish Hold (5x 1:00)

Straight Arm Test (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.

Metcon

Metcon (AMRAP – Rounds and Reps)

Death By Pull-up

With a continuously running clock perform:

1 Pull-up in the first 1 min,

2 Pull-ups in the second 1 min

3 Pull-ups in the third 1 min

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)

Skin the Cat (2x 10 )

Progressions and mobility for Skin the Cat

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

,: Ring Lateral Push Up Hold at furthest point (2x :5-:30)

,

Iron cross hold (2x :5-:30)

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