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Ich Will 3.1

CrossFit Shropshire – CrossFit

Warm up/Skill Transfer

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Endurance

Coaches choice

Strength

Team strength may be….?

Metcon

Team wod?

Cool down

B Hanging conditioning 2.0 (No Measure)

i- Hang in active position, transfer body weight onto one arm, then to the other. Slowly on each arm 5 times.

ii- In active transfer weight onto left side and slowly remove right hand. Repeat for right arm.

iii- In active hang on one arm, remove arm down to hips and back up. Aim for :10-:30 on each arm.

A Wrist Mob 1.0 (No Measure)

i Fingers/hand forward, Shoulders forward

ii Fingers/hand towards you, Shoulders back

iii Fingers/hand facing each other, Shoulders left then right

iv Fingers/hands turned out, Shoulders left then right.

Repeat i-iv on back of hand

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