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2.6 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: Bench Press (75%x 5, 85%x 3, 95%x 1+)

S&C Wod

A: Metcon (Time)

5 rounds – Complete as many rounds as possible in 3 minutes of:

-4x 1-arm KB squat clean, alternating 2/1.5 Pood

-6x strict deficit HSPU (3x 25kg plates/3x 20kg plates)

-8x GHD sit ups

*Rest 60 seconds after each 3 minute AMRAP.

For the HSPU:

R1 3 Plates deficit

R2 2 Plates deficit

R3 1 Plate deficit

R4 Strict no deficit

R5 Kipping no deficit

L1 Pick load, Pick Deficit

L2 Pick load, Pick shoulder press weight, Sit 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)

2:00 on the clock

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


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