CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Hip/Ankle warm up
https://www.youtube.com/watch?v=ocVvCm6NdfA&feature=youtu.be
Couch Stretch x 60-90 seconds per side
Followed by…
Every 90 seconds for 12 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Alternating Reverse Lunges
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)
Station 4 – 30-60 seconds of Jumping (Broad Jumps, Single-Leg Jumps, Kneeling Jumps, etc.)
Strength
Metcon (No Measure)
Just the word today
Metcon
Metcon (No Measure)
Every 2 mins for 32 mins, alternating between:
20/15 Assault Bike Calories + max rep Alternating Pistols
Run, 400 m
50 Double Unders + max rep Toes-to-bars
15 Strict Pull-ups
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
