11.2 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

2 sets:

6 Kettlebell Halos

15.10.5 Straddle Pulses

20-30 Plank Shoulder Taps

— then —

4 sets (alternate sides to complete 2 sets on each):

5 Kettlebell Windmills

Bottoms-up Kettlebell Carry, 40 yd


Metcon (No Measure)

3 rounds for quality of:

8 Dumbbell Shoulder Press, pick load

Rest 45 secs

10 Supine Ring Rows

Rest 45 secs

15 Band Face Pulls

Rest 45 secs

8 Strict Toes-to-bars

Rest 45 secs

Dumbbell Shoulder Press- 2111 tempo

8-10 Supine Ring Rows- 2111 tempo

12-15 Band Face Pulls- 2111 tempo

6-8 Strict Toes-to-bars- 2110 tempo


Metcon (No Measure)

5 rounds for time of:

10 Strict Handstand Push-ups

20 Push-ups

40 Double Unders

Metcon (Time)

BLT 10/9/19

Warm up:

2 Steady rounds of-

250metre row

15 weighted box step ups

30 second sandbag/plate hug/hold


Clean Complex

Every 90secs for 9 minutes

2 reps at 75% of 1RM of Clean.

Power clean

Hang power clean

Squat clean

Hang squat clean

Split jerk


AMRAP for 10 minutes:

•12 box jumps (24″/20″)

•1 rope climb or scaled floor to stand or 4 horizontal ring rows

•12 GHD sit ups or scaled ab mat

Then rest 3mins

Followed by

•10 mins to find 10RM of push jerk

Rest 3 mins

•Then 1 mile run for time


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