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4.3 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: Metcon (AMRAP – Reps)

5 rounds (10 minutes) – EMOM, perform:

-Odd minute: 5x Deadlift (Round 1 and 2 will be warm up weights, and the last 3 rounds will be you Wendler percentages, which for this week is 65%x 5, 75%x 5, 85%x 5+)

-Even minute: 5x Max height box jumps (Keep all 5 sets near max height, but in the later sets, as your confidence increases, add a little height to the box).

*Don’t let this fool you…it is going to be a grinder the last couple rounds. If you start to compromise your percentages for the clock, then make it every 90 seconds.

S&C Wod

A: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

-10x rope climb pull ups

-20x 1-legged squats, alternating

-40x double unders

L1 bar pull ups, use support for pistols.

L2 band bar pull ups, 20 air squats, tick jumps.

Cool down run (No Measure)

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


B: Metcon (No Measure)

Complete 25-20-15-10-5 reps of:

-Unbroken GHD sit ups

-Rest as needed between sets

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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