1.2 MFC

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)

Connective Strength – Shoulder Warm Up (No Measure)

Series of Weighted Bar Movements and stretches. Perform each twice with 30s Passive hang.

1. Prone Shoulder dislocations 10r

1i. Kneeling Shoulder flexion 15s

2. Supine Shoulder flexion 10r

2i. Bridge 15s

3. Standing Shoulder Extentions 10r

3i. Seated Shoulder Extention 15s


1: Barski clean (10 rounds on 2:30 as heavy as poss)

Barski clean (3x high hang squat clean without straps)

2: Push Press (70%x 3 reps, 80%x 3 reps, 90%x 3+ reps)

S&C Wod

Cool down run (No Measure)

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

A: Metcon (Time)

omplete the following for time:

-Row 1,000m

-10x unbroken barbell thrusters (135#/95#)

-Row 750m

-20x unbroken barbell thrusters (95#/65#)

-Row 500m

-30x unbroken barbell thrusters (75#/45#)

-Row 250m

-40x unbroken barbell thrusters (barbell)

*If you break on the thrusters (The bar touches the floor), immediately perform 6 burpees over the barbell.

– To sub rowing for running, row 0.25% further.

-To sub to SDHP pick load and complete 40,30,20,10 reps

L1 Pick load for the thrusters.

L2 Pick load and complete 30,25,20,10 reps for SDHP. Light! Good form please.


B: Metcon (No Measure)

Romanian deadlift: Work up to a 5 rep max for the day. Then 10 reps x 2 sets @ 50% 5 RM.

*Focus on form over load and make sure positions are strong. Feel free to use straps, and on the decent, go to about 1″ off the floor. Your back should remain tight and locked in the entire movement. Do not break your posterior chain or let your back round.

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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