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
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 (AMRAP – Rounds)
In 20 mins do:
200 Deadlifts, 60/40 kg
Run, 400 m
then in the remaining time, AMRAP of:
20 Air Squats
15 Kettlebell Swing (American)s, 16/12 kg
10 Sit-up (standard)s
5 Tuck Jumps
This is a team WOD for tag team of 4 athletes. 4 athletes complete 200 Deadlifts between them then run 400m. As soon as all team members are back, split into individuals and complete amrap. Team score = total rounds complete by all 4 athletes.
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.
