CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Burgener Warm-up (No Measure)
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
Handstand Push-ups (Max reps seconds)
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Zimmerman (AMRAP – Rounds and Reps)
25-Minute AMRAP of:
11 Chest-To-Bar Pull-ups
2 Deadlifts, 315#
10 Handstand Push-ups
In honor of U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, died on November 2, 2010
To learn more about Zimmerman click here
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.