8.7 (7.3) Sunshine Highway


New cycle starting. Will last until mid January. It will focus on improving GPP and to test benchmarks.

CrossFit Shropshire – CrossFit

Toes To Bar
Single Arm
Shoulder Stability

Warm up/Skill Transfer

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)

Crossover Symmetry Activation (No Measure)

Follow the Crossover Symmetry Activation protocol

TTB Stretches (No Measure)

2:00 on each leg, Hammie stretch

2:00 on each arm, banded shoulder distraction

2:00 on each leg, couch stretch

5-10 Light stiff leg good mornings, hold in end range.


Split Jerk Strict Press (3-3-3-3)

Squat Morning (GM to 45 degrees ,then squat. 5-5-5)

Good morning to 45 degrees then back squat to good morning. use light weight….you choose. 3 sets x 5 reps.

Cycle Test

Toes-To-Bar (Max Reps)


Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 5 mins of:

10 Deadlifts, 225/155 lbs

10 Handstand Push Ups

Cool down

Cool down run (No Measure)

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

Crossover Symmetry Recovery (No Measure)

Follow the recovery protocol


Tuck and Kick (Toes To Bar Skill) (No Measure)

i) Tuck and Kick on Floor

ii) Tuck and Kick on incline

Complete 6-10 Quality reps per set before you progress to level ii or increase incline.

Pike Toes to Bar Skill (No Measure)

i) Pike Toes to Bar on Floor

ii) Pike Toes to Bar on Incline

Complete 6-10 Quality reps per set before you progress to level ii or increase incline.

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