We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

2.1 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: 1+1 Hang Snatch + Snatch (10 rounds on 1:30 as heavy as poss)

2: Back Squat (75%x 5, 85%x 3, 95%x 1+)

Warm up first then rep scheme

S&C Wod

A: Metcon (AMRAP – Reps)

Death By Overhead Squat Ladder:

For as long as possible, every 3 minutes, complete:

10 Pull Ups

1 OHS 35/25kg

1 OHS 40/30kg

1 OHS 45/35kg

1 OHS 50/40kg

1 OHS 55/45kg

Add 10kg each round.

L1 Pick load. 5 Pull Ups

L2 Pick load, Sub pull ups to rows.

Cool down run (No Measure)

Run 100-400m. Not for time, bring down heart rate and start recovery process early.


B: Metcon (No Measure)

3 rounds, not timed:

1) 1x Pause, weighted GHD static hold 1-arm DB press, alternating (AHAP, use 2 DBs and do 5R then 5L hand)

2) 3x 20 seconds on, 10 seconds off superman holds (Use 5# in each hand during the 20 second hold if you can)

Then 2:00 on the clock

-Ass to grass squat, use squat stands to force yourself into heels to ass depth.



book a
free intro

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

We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
To learn more about how we use cookies, view our cookie policy