CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Ankle Dorsiflexion x 90 seconds per side
Couch Stretch x 90 seconds per side
Thoracic Spine Isometric Holds
Followed by…
Two sets:
Bear Crawl (Robotic Dog) x 25 yards forward + 25 yards backward
Single-Leg Jumps (your choice of type) x 10 per leg
https://www.youtube.com/watch?v=m7xtoOGVFNI&feature=youtu.be
Strength
Metcon (No Measure)
Record your best Front Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Take 20 minutes to build to today’s 1RM.
Metcon
Metcon (No Measure)
3 rounds for time of:
Run, 400 m
8 Front Squats, 205/145 lbs
Barbell originates from the ground– no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1RM front squat.
BLT
Metcon (Time)
BLT 10/9/19
Warm up:
2 Steady rounds of-
250metre row
15 weighted box step ups
30 second sandbag/plate hug/hold
Strength:
Clean Complex
Every 90secs for 9 minutes
2 reps at 75% of 1RM of Clean.
Power clean
Hang power clean
Squat clean
Hang squat clean
Split jerk
Wod:
AMRAP for 10 minutes:
•12 box jumps (24″/20″)
•1 rope climb or scaled floor to stand or 4 horizontal ring rows
•12 GHD sit ups or scaled ab mat
Then rest 3mins
Followed by
•10 mins to find 10RM of push jerk
Rest 3 mins
•Then 1 mile run for time
