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8.6 Force

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Spend 5 minutes working on some type of inverted progression (freestanding handstands, holds against the wall, single-arm holds, handstand walking, handstand marching, wall climbs, etc.)

Followed by…

Three sets of:

Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115

Med Ball Rotating Slams (Right) x 10 Reps

Rest as needed

Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115

Med Ball Rotating Slams (Left) x 10 Reps

Rest as needed

Metcon

Metcon (AMRAP – Reps)

Complete as many rounds as possible in 12 mins of:

12/9 Row Calories

18 Kettlebell Swings, 24/16 kg

Overhead Plate Hold, 45/25 lbs

Complete in teams of 3.

Teammate 1: Row Calories + Kettlebell Swings

— then —

Overhead Plate Hold

(while next teammate completes the same work)

The flow of both portions of this workout (A/B) will be that the working partner will move through the first 2 “active” stations as quickly as possible and when that partner commences the hold, the next teammate may start on the row/assault bike. At all times 1 teammate will be working, 1 will be holding and 1 will be resting.

Rest 8 mins, and when the running clock reaches 20:00 start B…

Complete as many rounds as possible in 12 mins of:

12/9 Assault Bike Calories

6 L/6 R Single Arm Dumbbell Push Press, 55/35 lbs

Kettlebell Front Rack Hold, 24/16 kg

Complete in teams of 3.

Teammate 1: Assault Bike Calories + Single Arm Dumbbell Push Press

— then —

Kettlebell Front Rack Hold

(while next teammate completes the same work)

Single Arm Dumbbell Push Press- non-working arm is holding dumbbell in the front racked position while working arm performs push press

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