CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Mobility and Activation
10 minutes of low-intensity Assault Bike or Jogging @ 70%
Followed by…
Band Distracted Hip Flexor Stretch x 45 seconds per side
(while in this position, bring your arms overhead and and reach back for a few pulses)
Thoracic Rotation Drill x 10 rotations
and then …
Against a running clock…
Leg Reach x 16 reps (8 per leg)
Banded Triceps Stretch x 45 seconds per side
Bent-Over DB Reverse Flies x 20 reps
(use very light weight)
When the running clock reaches 5:00…
Upper Body Warm-Up
When the running clock reaches 8:00…
One to Two sets of:
60 second Row or Assault Bike @ 70-75% Effort
Reverse Hyper or Barbell Good Mornings x 15 reps (light)
Rest 60 seconds
60 second Row or Assault Bike @ 85-90% Effort
10 Goblet Squats (32/24 kg)
Rest 60 seconds
Snatch Technique Warm-Up
Two sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Snatch Push Press x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
or
Clean & Jerk Technique Warm-Up
Two sets of:
Clean-Grip RDL x 3 reps
Clean Pull from Below Knee x 3 reps
Hang Power Clean + Push Press x 3 reps
Clean from Below Knee + Push Jerk x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
Followed by…
One to Two Rounds of:
3 Ground to Overhead (95/65 lbs)
6 Bar-Facing Burpees
Perform movements and transitions at “game speed,” ensuring that you can “feel” the pace of the event. Then be ready to replicate it when you hear “3,2,1,GO!”
Rest 5-10 minutes, and then…CrossFit Games Open Event 20.1.
Strength
Metcon (No Measure)
Just the wod today
Metcon
Metcon (Time)
20.1
10 rounds for time of:
8 Ground-to-Overheads, 95/65 lbs
10 Bar Facing Burpees
Time cap: 15 minutes
