5.5 Force

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Lat Stretch x 60 seconds each side

Nose-to-Wall Handstand Hold x 30-60 seconds

Couch Stretch x 90 seconds each side

Nose-to-Wall Handstand Hold x 30-60 seconds

Followed by…

Every 90 seconds for 12 minutes (2 sets):

Station 1 – Donkey Kicks x 5 + Freestanding Handstand Hold

Station 2 – Walking Lunges x 10 steps + Lateral Lunges x 10 steps

Station 3 – Double DB Press x 5 + Overhead Carry x 20 yards

Station 4 – 30 seconds Hip Bridges @ 20X2 tempo + 30 seconds Hip Bridge Hold

Followed by…

Assault Bike Dirty 30



Metcon (No Measure)

Just the wod today


Metcon (No Measure)

For time:

200 ft Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs

50 Single Dumbbell Box Step-ups, 50/35 lbs, 24/20 in

50 Strict Handstand Push-ups

200 ft Handstand Walk

Time cap: 10 mins

Both the lunges and handstand walk must be broken into 25 ft intervals with 5 ft segments. You may not walk more than 25 ft in one direction without turning and walking back.

Today we are re-testing the third event of last year’s CrossFit Games Open. The goal is to hit this with full effort and compare your results with your performance last year (March 8, 2019). Hopefully, you will learn that you are a better, more well-rounded athlete this year due to the hard work and consistency with which you trained the past 7 months. Knowing before the Open starts that you are a better athlete than you were previously will build your confidence and motivate you to continue the behaviors and activities that led to your progress. If your re-test doesn’t go as well as you’d like, it’s an opportunity to assess where in your lifestyle or training you can make improvements to see the progress you would have liked to see. We will soon have the chance to establish a new baseline with the 2020 Open, and we can work on establishing new goals to improve upon that baseline instead of belaboring your shortcomings of the previous year.

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