We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

Du Hast 3.3

CrossFit Shropshire – CrossFit

Warm-up

A Shoulder Mob 1.0 (No Measure)

i Pass throughs

ii Table top twists

iii Partner back leaver

iv Partner pull up arch

A Hang conditioning 1.0 (No Measure)

i Passive hang :10 – 1:00

ii Active hang, 7 reps Passive – Active, (:03 in each position that’s 1 rep)

iii Arch hang :10 – :30

iv Passive – Active – Arch – Active – Passive, :03 in each position. That’s 1 rep. 1-5 sets

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.

Strength

Push Press (3-3-3-3-3)

Use the heaviest weight you can for each set.

Rest as needed between sets.

*Find a heavy 3RM

Skill

A Muscle up progressions 1.0 (No Measure)

i Hollow/Arch swings in false grip on rings. 3x 20 big swings

ii Hanging V hip extensions (box hops). 3x 10.

Keep false grip, arms straight, shoulders active, heels on box just below ring height.

iii Seated banded muscle up transition drill. As slow as possible 3x 5

From seated in a band, arms straight up to the lowest possible dip. False grip throughout.

Metcon

Metcon (Time)

For time:

Run, 400 m

15 Overhead Squats, 135/95 lbs

30 Toes-to-bars

12 Overhead Squats, 135/95 lbs

20 Toes-to-bars

9 Overhead Squats, 135/95 lbs

10 Toes-to-bars

Run, 400 m

*Time cap 15 minutes *Scale OHS weight and T2B as necessary

Cool down run (No Measure)

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

Cool down

A Wrist conditioning 1.0 (No Measure)

i Wrist push ups- Fingers/hands facing each other, move from hands flat on floor up to the knuckles. Bend arms slightly like a press up.

ii Knuckle push ups- Fingers/hands facing forwards, move from hands flat on the floor up to weight supported on straight fingers.

Start on knees and complete 10 reps of each. Increase range of motion over the weeks. Target will be a full press up with the above positions.

Search

POPULAR POSTS

book a
free intro

Talk with a coach about your goals, get the plan to achieve them.

We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
To learn more about how we use cookies, view our cookie policy