6.1 MFC

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)

Connective Strength – Hip Warm Up (No Measure)

Series of hip movements and stretches. Perform each round twice.

1.Hip rotations 10r

1i. Hip Extension 15s each side

2.Squat knee pushes 10r

2i.Squat Static knee pushes 15s each side

3.Air Squat 10r

3i HorseStance Squat 15s


1: Snatch Balance (10 rounds death by, AHAP )

1 rep

(Work up to a max a for the day)

2: Squat Snatch + OHS (10 rounds death by, AHAP )

-1 squat snatch + 2x Overhead Squats (Work up to a max for the day)

2: Back Squat (-75%x 5 reps, 85%x 3 reps, 95%x 1+ reps)

Warm up first then rep scheme

S&C Wod

A: Metcon (Time)

For Time:

-Run 800m

-21-15-9 reps of:

-Power clean (155#/105#)

-handstand push up (4″/2″ deficit)

L1 Pick load, Quality deficit pike push ups.

L2 400m, pick load, pike push ups/scale ROM

Cool down run (No Measure)

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


B: Metcon (No Measure)

3 rounds, not timed:

-8x good morning (AHAP)

Then 2:00 on the clock

-Ass to grass squat, use squat stands to force yourself into heels to ass depth.

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