7.1 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

2 rounds, 30 secs each of the following movements:

Station 1: Banded Palloff Hold (standing, squatting, kneeling – mix it up!)

Station 2: Banded Lateral Monster Walk

Station 3: Banded Squats

Station 4: Side Plank Hold

Station 5: Russian Step-ups

Move through this with as little rest between movements as possible. It should take between 12-15 mins in total.


Metcon (No Measure)

Back Squat 6-4-2-1-2-4-6

Use the heaviest weight you can for each set.

Rest as needed between sets.

Complete sets every 2 mins.

1×6 at 65-70% 1RM

1×4 at 75-80% 1RM

1×2 at 85-90% 1RM

1×1 at 90-95% 1RM

1×2 at 85-90% 1RM

1×4 at 80-85% 1RM

1×6 at 70-75% 1RM


Metcon (No Measure)

For time:

Row, 1000 m

50 Thrusters, 95/65 lbs

Compare your results to September 10, 2019. This is the first re-test of a new Invictus benchmark!

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