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4.4 Akatsuki

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)

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC


Make Up Missed Benchmark OR Team WOD

Tyre Flip 3:00 Max (AMRAP – Reps)

3:00 Max reps Tyre Flips

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Linda (Time)


Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight


20 Rep Max Training (20)

20 reps with your weight
To determine your starting weight, take your current 5RM and subtract 2.5kg for each scheduled workout. So, if your current 5RM is 110kg and you are planning to train three times per week for 6 weeks (18 workouts), you should begin with 65kg, as 18 workouts x 2.5kg per workout = 45kg. Subtract 45 from 110 and you get 65. Simple enough.

If you don’t know your 5RM 60% of your 1RM is acceptable.

6 Weeks Duration

3 Workouts per week

Adding 2.5kg per workout

Workout 1 weight = Current 5RM – ((6 x 3) x 2.5kg)

For the 20 reps you cannot put the bar down and you should not rest for minutes at a time.

Push Press (5-3-1-1-1)

Deadlift (5-3-1-1-1)

Front Squat (5,3,1,1,1)

Split Jerk (5,3,1,1,1)

Shoulder Press (1 rep max)

Snatch (1 rep max)

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Clean (1 rep max)


MWOD (No Measure)

Spend at least 5 minutes before you leave the gym on an area to MWOD.

Cool down run (No Measure)

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

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