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.
Pendlay Row (5-5-5-5-5)
Metcon
800m Run (Time)
Max Effort 800m Run
Metcon (Time)
For time:
3 rounds of:
21 Wall Balls, 10/6 kg
15 Push-ups
9 Ring Dips
— then —
200 Sit Ups
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Cool down
Pull-ups (Max reps)
Handstand Hold (wall) (:30-2:00)
Crossover Symmetry Recovery (No Measure)
Follow the recovery protocol
