10.5 Gainful

CrossFit Shropshire – CrossFit

View Public Whiteboard

Warm up/Skill Transfer

Warm-up (No Measure)

1 set of:

Band Assisted Hip Flexor Stretch, L 1 min/R 1 min

Banded Dead Bug Iso Hold, 2 mins

Banded Clamshell Hold, L 1 min/R 1 min

Fire Hydrant Iso Hold, L 1:30/R 1:30

— then —

2 sets of:

16 Forward Banded Monster Walks

16 Backward Banded Monster Walks

16 L/16 R Banded Lateral Walks

15 Banded Air Squats- 3111 tempo


Metcon (No Measure)

Back Squat 3-2-1-1-1-1-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

Take 20-25 mins to build to a 1RM.

Suggested sets:

1×3 at 70% 1RM

1×2 at 75% 1RM

1×1 at 80% 1RM

1×1 at 85% 1RM

1×1 at 90% 1RM

1×1 at 95% 1RM

1×1 at 101% 1RM

1×1 at 101+% 1RM


Metcon (AMRAP – Rounds and Reps)

As many reps as possible in 3 mins of:

Assault Bike Calorie


Or C2 Rower


This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today.

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from CrossFit Shropshire