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
Strength
ME lift Warm-up (No Measure)
Max Effort lift warm-up. Get around 100 quality warmup reps done of the lift. Start light and go heavy. Only increase weight when the reps move well and feel good. Mix in MWODs in between warm up reps.
Overhead Squat (Find the 5RM)
Metcon
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Cool down
L-Sit (Max reps seconds)
Handstand Hold (wall) (:30-2:00)
Crossover Symmetry Recovery (No Measure)
Follow the recovery protocol
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.
