4.4 Nothin’ To Lose

CrossFit Shropshire – CrossFit

Thursday is Powerlifting/Assistance day. Complete all of the assistance work and the Power Lifting workout and then a wod at the end.


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)


Wall Ball (No Measure)

Complete A to D as the weeks progress

A) Wall Ball Breathing drill. With a light (or virtual) wall ball, breathe out on the way down and in on the way up

B) Wall Balls Rx weight and height 5-10 reps

C) Air Squats X032 3-10 reps

D) Wall Ball 2 for 1 shots 3-10 reps

Jumping Skill (No Measure)

Squat Jumps As the weeks progress complete A to D

A) Air Squat 3 slow reps + 1 Air Squat Jump and Land in same position. Jump and land in partial squat and sink down.

B) Air Squat Jumps 5 reps

C) Lunge Jumps

D) Lunge Jumps with arm circles

Jumping From Knees (No Measure)

Progress from A to D slowly as the weeks continue.

While on your knees:

A)jump onto your feet, the add weight to your back

B) Place the bar on your thighs and clean to your feet

C) Place bar on your thighs and snatch to your feet

D) Place bar on your thighs and split snatch to your feet.

Ring Archer Rows/Press Ups (No Measure)

1-5 Sets

In Row position 2 Ring Archer hold each arm

In deep Press Up position 2 Ring Archer hold each arm


1-5 Sets

2-6 Ring Archer Rows each arm

2-6 Ring Archer Press Ups each arm

A Wrist Mob 1.0 (No Measure)

i Fingers/hand forward, Shoulders forward

ii Fingers/hand towards you, Shoulders back

iii Fingers/hand facing each other, Shoulders left then right

iv Fingers/hands turned out, Shoulders left then right.

Repeat i-iv on back of hand

A Wrist conditioning 1.0 (No Measure)

i Wrist push ups- Fingers/hands facing each other, move from hands flat on floor up to the knuckles. Bend arms slightly like a press up.

ii Knuckle push ups- Fingers/hands facing forwards, move from hands flat on the floor up to weight supported on straight fingers.

Start on knees and complete 10 reps of each. Increase range of motion over the weeks. Target will be a full press up with the above positions.


Complete a metcon of the coaches choice.

Also complete the Power Lifting training today.

Wall Ball Milestones (AMRAP – Reps)

30 seconds: 12 shots

1 minute: 25 shots

1 1⁄2 minutes: 37 shots

2 minutes: 50 shots

2 1⁄2 minutes: 62 shots

3 minutes: 75 shots

3 1⁄2 minutes: 87 shots

4 minutes: 100 shots

4 1⁄2 minutes: 112 shots

5 minutes: 125 shots

5 1⁄2 minutes: 137 shots

6 minutes: 150 shots

Karen (Time)

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

Standing Calf Raise (30-30-30)

On 2″ blocks
One light warm up set then 3 sets of heavy 30 reps. Toes straight ahead, turned inward, and turned outward. Stretch out after each set!

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