4.5 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


Back Squat (5-3-1-1-1)

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.


Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups


Cool down run (No Measure)

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

MWOD (No Measure)

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

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