3.1 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: Snatch (10 rounds on 1:30 as heavy as poss)

2: Back Squat (55%x 5, 60%x 5, 65%x 5)

Warm up first then rep scheme

S&C Wod

A: Metcon (AMRAP – Reps)

10 rounds (20 minutes) – EMOM, complete:

-Odd minute = 5x 10m shuttle runs with hand touches on the line.

-Even minute = 10x Thruster (95#/65#) 42.5/30kg

After every 2 rounds (4 minutes), the reps on the thruster will decrease by 2, but the weight will increase. Rx is as follows:

Round 1-2 = 10 reps (95#/65#) 42.5/30

Round 3-4 = 8 reps (115#/75#) 52.5/35

Round 5-6 = 6 reps (135#/95#) 60/42.5

Round 7-8 = 4 reps (155#/105#) 70/47.5

Round 9-10 = 2 reps (185#/125#) 82.5/55

L1 Pick load but start light and finish heavy.

L2 Pick load but start light and finish light.

Cool down run (No Measure)

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


B: Metcon (No Measure)

rounds, not timed:

-10x strict toes to bar (Weighted if possible)

-5x Pause barbell back extensions (AHAP. Pause for 3 seconds at the top of the movement. In other words at full extension.)

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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