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 (Time)
For time:
10 rounds of:
10 Pull-ups
10 Wall Balls, 10/5 kg
4 Power Cleans, 80% 1RM
Rest 3 mins
Metcon (AMRAP – Reps)
— then —
1 Deadlift, 100% 1RM, 10 mins
Tag team – 2 athletes. complete rounds for time as team i.e 5reps each = prescribed 10 reps each movement. then… each athlete splints into individual. after 3 mins rest you have 10mins to set 1rm deadlift. team score is 10 rounds time.
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.
