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2.2 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 – Shoulder Warm Up (No Measure)

Series of Weighted Bar Movements and stretches. Perform each twice with 30s Passive hang.

1. Prone Shoulder dislocations 10r

1i. Kneeling Shoulder flexion 15s

2. Supine Shoulder flexion 10r

2i. Bridge 15s

3. Standing Shoulder Extentions 10r

3i. Seated Shoulder Extention 15s


1: 1+1 Hang Clean + Clean (10 rounds on 2:00 as heavy as poss)

2: Push Press (75%x 3, 85%x 3 reps, 95%x 1+)

Warm up then complete work reps.

S&C Wod

A: Metcon (Time)

15-12-9-6-3 reps for time of:

-Power clean (60/40kg)

-Pull ups

-Front squats (60/40kg)

-Pull ups

L1 Pick load

L2 Pick load and Band pull ups

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:

-5x seated good morning (Start light but should be 20-40% of your 1 RM back squat)

-60 seconds of free standing handstand hold practice (If you are solid in free standing then perform a handstand walk with obstacles. Such as handstand walking and zig zagging around objects).

Then 2:00 on the clock

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



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