1.1 Chop Suey!

CrossFit Shropshire – CrossFit


Warm up run 10-400m + MWOD (No Measure)

Start the physical and mental preparation to workout. Run as far as needed. then MWOD areas of need (your targets and areas needed for the positions in the wod)

ME lift Warm-up (No Measure)

Max Effort lift warm-up. Get around 100 quality warmup reps done of the lift. Start light and go heavy. Only increase weight when the reps move well and feel good. Mix in MWODs in between warm up reps.


1: Low bar back squat (5,3,1,1,1)

2: Back Squat (-75%x 5 reps, 85%x 3 reps, 95%x 1+ reps)

Warm up first then rep scheme

S&C Wod

A: Metcon (Time)

FT: Double Unders, Ring Dips, Double Unders, and 7 more

For time:

100 Double Unders

25 Ring Dips

80 Double Unders

20 Ring Dips

LI 50-40-30-20-10 DUs. Bar dips ok.

LII 60 max single unders per round. Dip sub of choice.

Cool down run (No Measure)

Run 100-400m. Not for time, bring down heart rate and start recovery process early.


B: Metcon (No Measure)

3 rounds, not timed:

-8x good morning (AHAP)

Then 2:00 on the clock

-Ass to grass squat, use squat stands to force yourself into heels to ass depth.

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