19.1 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Banded Scarecrow, 1 min per position

5 reps of: 1 Inchworm + 5 Scapular Push-ups

Banded Samson Stretch or Couch Stretch, 1 min-1:30 per side

Ankle Dorsiflexion, 1 min-1:30 per side


Metcon (No Measure)

Every 1:30 for 12 mins, alternating between:

3 Muscle-up Transitions

3 Power Cleans, pick load

2-3 Muscle-up Transitions-

Your choice, practicing efficiency.

2-3 Power Cleans-

Start around 50-60% 1RM and build in weight to what you plan to use for B (practice touch and go reps, if possible).


Metcon (Time)

Every 4 mins for 32 mins do:

Run, 400 m

3 Power Cleans, pick load

3 Muscle-ups

The goal is max load over the 8 rounds.

Athletes may only take three attempts at the power cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made (for example: 6270 lbs, 22/24). Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.


Every 4 mins for 32 mins do:

Run, 400 m

16 Kettlebell Swings, pick load

8 Stationary Dips

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