CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
400m Run (No Measure)
Run 400m not for time.
B lower body mobility 1a (No Measure)
-Hip rotations (5 reps each side then hold for :10)
-Toe stretch
-Dynamic toe stretch
-Asian chair hold
-Dynamic Asian chair (:10 hold then 10 reps)
-Knee push and hold (5 reps each side then hold for :10)
-Sky reaches (5 reps each side then hold for :10)
-Straight leg rotations, standing, seated and return.
B upper body mobility 1a (No Measure)
-Standing shoulder extensions (with bar, add change plates as we progress)
-Sink stretch (with bar, add change plates as we progress)
-Seated shoulder flexion with bar (add change plates as we progress)
-Shoulder dislocations (over and under grip)
-Table top twists
Overhead Squat Skill (No Measure)
Assistance
Dish Hold (5x 1:00)
Straight Arm Test (Time)
2 rounds for time in each hold:
Front to wall bar straight arm hold
l-sit on parallettes
Back to wall bar straight arm hold
Record max time in each hold, add them up for your time for the round.
Metcon
Metcon (AMRAP – Rounds and Reps)
Death By Pull-up
With a continuously running clock perform:
1 Pull-up in the first 1 min,
2 Pull-ups in the second 1 min
3 Pull-ups in the third 1 min
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Assistance
Wall Sit Single Leg (2x :5-:30 each leg)
Skin the Cat (2x 10 )
Progressions and mobility for Skin the Cat
Front Leaver Tuck (2x :5-:30 hold)
,: Ring Lateral Push Up Hold at furthest point (2x :5-:30)
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