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 (Weight)
Every 2 mins for 20 mins do:
5 Snatch Deadlifts, pick load
5 Snatch High Pulls, pick load
5 Power Snatches, pick load
5 Snatches, pick load
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Metcon (No Measure)
Every 1 min for 8 mins, alternating between:
10 GHD Sit-ups
15 Hollow Rocks
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.
