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

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

Once you get to a max Drop Snatch, switch to a Snatch Balance.

2: Halting Snatch + Snatch (10 Rounds work up to training max. )

For the halting snatch, pause at 2-3 seconds at the low hang position (1″ above the knees). Treat both reps as singles and touch and go is not permitted.

2: Back Squat (65%x 5 reps, 75%x 5 reps, 85%x 5+ reps)

Warm up first then rep scheme

S&C Wod

A: Metcon (AMRAP – Reps)

Complete 2 rounds for time of:

-30x overhead squat (95#/65#)

-20x burpees to 12″ target

-10x muscle up

L1 Pick load, 10 CTB pull ups, 10 Ring Dips

L2 Pick load, half the burpees, Bar rows and Bench Dips.

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:

-15x medball GHD sit ups (AHAP)

-10x barbell back extensions (AHAP)

Then 2:00 on the clock

Then 2:00 on the clock

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



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