4.5 Force

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Wall Slides x 10 @ 3030

Pec Activation

Followed by…

Every Minute on the Minute for 6 minutes (2 sets):

Station 1 – Parallette Shoot-Throughs x 3-5 reps

Station 2 – Banded Glute Bridges x 10

Station 3 – Lat Insertion Pull-Ups x 5-10 reps





Metcon (No Measure)

5 Bench Press, pick load

Every 3 mins for 15 mins.

1 rep- 21X1 tempo + 3-4 reps- 10X1 tempo

Perform the first rep with a controlled descent and 1 sec pause (“one-one-thousand”) on your chest; then immediately perform 3-4 reps with no tempo restriction. All 5 sets should be performed with at least 5% more weight than was used last week. A good goal would be to use 80+% of your 1RM bench press established on August 27. Focus on moving the barbell as quickly as possible from your chest to full elbow extension.


Metcon (No Measure)

Complete as many rounds as possible in 12 mins of:

4 Strict Pull-ups

8 Pull-ups

12 Ring Dips

16 Push-ups

If you would like to play with ring gymnastics skills, consider performing the following option below…

Complete as many rounds as possible in 12 mins of:

1 Strict Ring Muscle-up

4 Ring Muscle-ups

8 Ring Dips

16 Push-ups

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