We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

4.5 Nothin’ To Lose

CrossFit Shropshire – CrossFit

Friday is the medium day, and the set and rep formula is changed a bit, with the athlete doing 2 sets of 5 followed by 3 sets of 3. That final set of 3 will be at least 2.5kg more than what was used on the final work set on Monday. Then a back-off set of 8 to 10
Ass To Grass


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)

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.

ME lift Warm-up (No Measure)

Max Effort lift warm-up. Get around 100 quality warmup reps done of the lift. Start light and go heavy. Only increase weight when the reps move well and feel good. Mix in MWODs in between warm up reps.

Front Squat (5-5-5-5-5 )

Wednesday is the light day: 5 sets of 5 with about 20 percent less than what was used for the final set on Monday. Also as always for this cycle Ass to Grass!


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


Rx: Metcon (Time)

For time:

20 Front Squats, 205/145 lbs

30 Box Jumps, 30/24 in

40 Kettlebell Swings, 53/35 lbs

50 Wall Balls, 20/14 lbs

9:30 time cap

LI: Metcon (AMRAP – Rounds and Reps)

For time:

15 Front Squats, Heavy Choice

25 Box Jumps, 30/24 in

35 Kettlebell Swings, Heavy Choice

45 Wall Balls, 20/14 lbs

9:30 time cap

LII: Metcon (Time)

For time:

15 Front Squats, Choice

25 Box Jumps, 20 in

35 Kettlebell Swings, Choice

45 Wall Balls, 20/14 lbs

9:30 time cap


Seated Calf Raise (30-30-30)

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!



book a
free intro

Talk with a coach about your goals, get the plan to achieve them.

We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
To learn more about how we use cookies, view our cookie policy