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2.2 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Ankle Dorsiflexion x 90 seconds per side

Couch Stretch x 90 seconds per side

Thoracic Spine Isometric Holds

Followed by…

Two sets:

Bear Crawl (Robotic Dog) x 25 yards forward + 25 yards backward

Single-Leg Jumps (your choice of type) x 10 per leg


Metcon (No Measure)

Record your best Front Squat 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Take 20 minutes to build to today’s 1RM.


Metcon (No Measure)

3 rounds for time of:

Run, 400 m

8 Front Squats, 205/145 lbs

Barbell originates from the ground– no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1RM front squat.


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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