8.2 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 1×6 at 70% 1RM

Back Squat 1×4 at 80% 1RM

Back Squat 1×2 at 85% 1RM

Back Squat 1×1 at 90% 1RM

Back Squat 1×1 at 95% 1RM

Back Squat 1xME at 90% 1RM

Rest as needed between sets.

Complete sets every 2 mins.

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 secs at the top of the lift to breathe, brace and start their descent for the next rep.


Metcon (No Measure)

Complete as many rounds as possible in 16 mins of:

60 Double Unders

40 Air Squats

20 Farmers Carry Walking Lunges, 32/24 kg


Metcon (Time)

BLT 10/9/19

Warm up:

2 Steady rounds of-

250metre row

15 weighted box step ups

30 second sandbag/plate hug/hold


Clean Complex

Every 90secs for 9 minutes

2 reps at 75% of 1RM of Clean.

Power clean

Hang power clean

Squat clean

Hang squat clean

Split jerk


AMRAP for 10 minutes:

•12 box jumps (24″/20″)

•1 rope climb or scaled floor to stand or 4 horizontal ring rows

•12 GHD sit ups or scaled ab mat

Then rest 3mins

Followed by

•10 mins to find 10RM of push jerk

Rest 3 mins

•Then 1 mile run for time

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