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

20.2 Gainful

CrossFit Shropshire – CrossFit

View Public Whiteboard

Warm up/Skill Transfer

Warm-up (No Measure)

The Burgener Warm-up

— then —

Every 1:30 for 9 mins, alternating between:

5-7 Close Grip Overhead Squat Tall Box Jumps- step down and reset each jump (focus on landing lightly)


Metcon (No Measure)

2 Snatch Lift Off + Hang Snatch, pick load

Every 1:30 for 15 mins.


Snatch Lift Offs- pause 2 secs at mid patella

Build from approximately 65% 1RM snatch to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.


Metcon (No Measure)

For time:

Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 200 ft

50 Single Dumbbell Box Step-ups, 50/35 lbs, 24/20 in

50 Strict Handstand Push-ups

Handstand Walk, 200 ft

Time cap: 10 mins

Both the lunges and handstand walk must be broken into 25 ft intervals, with 5 ft segments. You may not walk more than 25 ft in one direction without turning and walking back.

Compare results to September 27, 2019 and March 8, 2019.


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