4.2 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 – Shoulder Warm Up (No Measure)

Series of Weighted Bar Movements and stretches. Perform each twice with 30s Passive hang.

1. Prone Shoulder dislocations 10r

1i. Kneeling Shoulder flexion 15s

2. Supine Shoulder flexion 10r

2i. Bridge 15s

3. Standing Shoulder Extentions 10r

3i. Seated Shoulder Extention 15s


1: 2X Power Clean + 1 Squat Clean (10 rounds on 2:00 as heavy as poss)

On Blocks 1″ below knees.

2: Push Press (65%x 5 reps, 75%x 5 reps, 85%x 5+ reps)

Warm up then complete work reps.

S&C Wod

A: Metcon (Weight)

“Big clean complex”: Complete 6 sets of the following complex:

-High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

-High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

-High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

*One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

L1/L2 Pick load

Cool down run (No Measure)

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


Complete B or C

B: Metcon (Time)

For time:

-100m 2-arm KB/DB overhead walk.

-100m 2-arm KB front rack carry (same KB/DBs used for OH walks)

*Choose a weight that is tough, but doable. Be smart. Or use a barbell.

Then 2:00 on the clock

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

C: Metcon (Time)

For time:

-400m backwards sled drag (.5 body weight)

*Any time you stop moving, perform 10x hallow rocks.

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