3.7 (3.5) Sunshine Highway

CrossFit Shropshire – CrossFit

Toes To Bar
Single Arm
Shoulder Stability

Warm up/Skill Transfer

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)

Crossover Symmetry Activation (No Measure)

Follow the Crossover Symmetry Activation protocol

Pike Toes to Bar Skill (No Measure)

i) Pike Toes to Bar on Floor

ii) Pike Toes to Bar on Incline

Complete 6-10 Quality reps per set before you progress to level ii or increase incline.


Back Squat (5,3,1,1,1 Or Heavy Single)

Find a heavy single for today (if you eant to go for a Pb do it, if it feels lik enot today so be it).

Then rest 5:00 and test your NME (Neuromuscular Efficiency).

It lets us see how your body is able to move loads. Its not necessarily better to have a high or low score. It just lets us know where you are right now.

Back Squat (NME Test As many reps as possible 85% tempo 3011)

3011 tempo means in seconds:

3 (eccentric) lowering phase

0 pause at the bottom

1 raising/standing phase

1 pause at the top

Keep the strict tempo. If you fall behind then thats a fail and stop.

Cycle Test

Toes-To-Bar (Max Reps)


Metcon (Time)

Bottom to Bottom Tabata Squats

8 sets of air squats.

20 seconds of work (max air squats) followed by 10 seconds of rest until all 8 sets are completed. The 10 seconds of rest should be spent in the bottom of the air squat

Rest 3:00 then

For time:

100 AbMat Sit-ups

Cool down

Cool down run (No Measure)

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


Crossover Symmetry Recovery (No Measure)

Follow the recovery protocol

Kipping TTB (No Measure)

Kipping (TTB Pike)

i) On rings 10 Dish/Arch swings

ii) 10 kipping Straight leg raises, to 45, 90, 135 degrees, rings. Ensure you flow and connect the 10.

Kipping (TTB Tuck and Kick)

i) On rings 10 Dish/Arch swings

ii) 10 kipping Tuck and kick to max height, to 45, 90, 135 degrees, rings. Ensure you flow and connect the 10.

KEEP back inline with the rig on the up phase. Only go as high as you can with the kick.

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