14.5 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Overhead Movement Prep

— then —

Every 1:30 for 4:30:

5 Clean Sots Press

Build over the course of the 3 sets.

— then —

Every 1:30 for 4:30:

3 Tall Jerks

Build over the course of the 3 sets.

This is a warm-up of positional exercises, the focus is not on heavy weight.

https://www.crossfitinvictus.com/blog/how-to-assess-your-mobility-and-prepare-for-overhead-movements/

Strength

Metcon (No Measure)

3 Split Jerks, pick load

Every 2 mins for 16 mins.

Suggested loading per set (by % 1RM):

55 – 60 – 65 – 70 – 73 – 76 – 78 – 80

Metcon

Metcon (AMRAP – Rounds and Reps)

5 rounds, 2 mins each of:

20/15 Assault Bike Calories

max reps in remaining time Strict Handstand Push-ups

Rest 2 mins between each round.