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1.5 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 – Hip Warm Up (No Measure)

Series of hip movements and stretches. Perform each round twice.

1.Hip rotations 10r

1i. Hip Extension 15s each side

2.Squat knee pushes 10r

2i.Squat Static knee pushes 15s each side

3.Air Squat 10r

3i HorseStance Squat 15s


1: Pause Rack Jerk Behind Neck (10 rounds 1 rep on 1:30 as heavy as poss)

Rack jerk behind the neck. Pause for 3 seconds in the jerk receiving position.

2: Power Clean (Work up to 60% of your 1 rep max)

3: Touch and go power clean (3x TNG PC with the 60% bar, 10 rounds on :30)

4: Deadlift (-70%x 3 reps, 80%x 3 reps, 90%x 3+ reps)

DL worm up then complete work.

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 (Weight)

Complete 7 rounds for time of:

-35x double unders

-1x squat clean

1) You must use the same weight across the board for the cleans. Meaning…Once you declare a weight for the clean, you must stick with it for the entire 7 rounds.

2) If you miss a clean, you do not get a “redo” rep or mulligan. Move straight into the next round of double unders. Choose wisely!

*Post time and acculated total weight cleaned for the 7 rounds (I.E.: If you choose 225# for your cleans and make all 7 lifts your total will be 1,575 (225#x 7 successful cleans); however if you miss 1 one rep, then it would be 1,350 (225#x 6 successful cleans).

L1 Pick load,Single unders with DUs mixed in.

L2 Pick load, tuck jumps


B: Metcon (No Measure)

3 rounds, not timed:

-20x Standing Russian twist, 10R/10L (AHAP…google it if you are unfamiliar with the movement)

-5x Pause barbell back extensions (AHAP…Pause for 3 seconds at the top of the movement. In other words at full extension.)

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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