1.1 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Wall Slides x 5 @ 3131

Y’s, T’s & W’s x 5 per position

Pec Activation x 60-90 seconds

Kettlebell Halos x 10 (5 each direction)

Followed by…

Two Sets:

Push Press x 5 (lightish weight or barbell only)

Overhead Alternating Reverse Lunges x 10 reps

Overhead Carry x 25 yards

Front Rack Carry x 25 yards

Front Rack Lunges x 10 reps


Metcon (No Measure)

1 Shoulder Press, pick load

Every 3 mins for 15 mins.

Suggested loads per set:

80% 1RM

85% 1RM

90% 1RM

95% 1RM

95+% 1RM

Once you have found your 1RM (which you will use for this entire cycle), perform:

Push Press 2x max rep

Use the heaviest weight you can for each set.

Rest as needed between sets.

Complete sets every 3 mins. At 80-85% of today’s 1RM shoulder press.


Metcon (Time)

3 rounds for time of:

Run, 400 m

21 Kettlebell Swings, 1.5/1 pood

12 Pull-ups

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