9.2 Force

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Banded Scarecrow x 30-60 seconds per position

Wall Slides x 5 @ 3131

Scapular Push-Ups x 10-15 reps

Followed by…

Every 90 seconds for 9 minutes (2 sets):

Station 1 – Kettlebell Halos x 5-10 reps each direction

Station 2 – Pec Stick (or Medicine Ball Activation) x 60 seconds

Station 3 – Burpee Box Jump-Overs x 3 (find your rhythm)


Metcon (No Measure)

Bench Press 5-3-1-3-2-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

Every 2 mins for 10 mins:

Set 1: 5 reps at 70-75% 1RM

Set 2: 3 reps at 80% 1RM

Set 3: 1 rep at 85% 1RM

Set 4: 3 reps at 87% 1RM

Set 5: 2 reps at 90% 1RM

— Rest 2 mins —

Every 3 mins for 6 mins:

Set 6: 1 rep at 95% 1RM

Set 7: 1 rep at 101+% 1RM


Metcon (No Measure)

As many reps as possible in 5 mins of:

Burpee Box Jump Over, 24/20 in


This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box.


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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