6.1 Linchpin A

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)


Running Drills (No Measure)

Complete the running drills you need to do. The Coach will offer advice.

Posture Drill

2:00 Pose Hold

Back To Wall Pulls

Ball Of Foot Hops

Exagurated Lunges

Front To Wall Drill

Cop Drill


Strong Lifts B (3 Rounds for weight)

Back Squat 5×5

Overhead Press 5×5

Deadlift 1×5
Week 1 use 50% of your 1RM. Then add 2.5kg each workout.

S&C Wod

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 mins: Medicine Ball Runs and GTOH

Complete as many rounds as possible in 25 mins of:

Medicine Ball Run, 10/6kg, 400 m

10 Ground to Overhead 50/35kg

Cool down run (No Measure)

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


Play with Handstands (No Measure)

Try A,B, C,D.

A) Handsand hold against wall

B) Handstand hold free standing

C) Head taps

D) Handstand walks

Kipping Handstand Progression (No Measure)

5-15 reps

Tri-pod see-saws

Tri-pod back extension

Tri-pod to press up/wall

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