4.2 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Roll the Ropes for 5 minutes.

Followed by…

Every 30 seconds, for 3 minutes (3 sets) of:

Interval 1 – Full Support Hold on Low Rings x 20 seconds

Interval 2 – Catch Position Hold on Low Rings x 10 seconds

Followed by…

Every 60 seconds, for 4 minutes (2 sets) of:

Interval 1 – Donkey Kicks x 30 seconds effort

Interval 2 – Burpee Pull-Ups x 30 seconds effort


Metcon (No Measure)

For quality:

Ring Muscle-up Progressions

L-Sit Progressions

Handstand Hold Progressions

Take 15 mins to rotate through, practicing the 3 gymnastics movements.

2 rounds, 1:30 per station, for reps:

Assault Bike Calorie

Rest 30 secs

Strict Handstand Push-up

Rest 30 secs

Row Calories

Rest 30 secs

Ring Dip

Rest 30 secs


Metcon (No Measure)

Every 1 min for 6 mins, alternating between:

10 Supine Ring Rows

Prone Plank Hold, 45 secs

8-10 Supine Ring Rows- 2111 tempo


Metcon (Time)

BLT 10/9/19

Warm up:

2 Steady rounds of-

250metre row

15 weighted box step ups

30 second sandbag/plate hug/hold


Clean Complex

Every 90secs for 9 minutes

2 reps at 75% of 1RM of Clean.

Power clean

Hang power clean

Squat clean

Hang squat clean

Split jerk


AMRAP for 10 minutes:

•12 box jumps (24″/20″)

•1 rope climb or scaled floor to stand or 4 horizontal ring rows

•12 GHD sit ups or scaled ab mat

Then rest 3mins

Followed by

•10 mins to find 10RM of push jerk

Rest 3 mins

•Then 1 mile run for time

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