9.2 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Assault Bike Dirty 30

— then —

5 Inchworms

10-15 Scapular Push-ups

20-30 Plank Shoulder Taps

— then —

2 sets:

12-14 Alternating Lateral Lunges or Cossack Squats

5-7 L/5-7 R Rotational Medicine Ball Throws

5-7 L/5-7 R Single Leg Jumps- box or broad


Metcon (No Measure)

Wow only today


Metcon (No Measure)

Complete as many rounds as possible in 30 mins of:

10 Dumbbell Devil Press, 55/35 lbs

20/15 Assault Bike Calories

30 Step Down Box Jumps, 24/20 in

40 Push-ups

Complete in teams of 5 with one 1 teammate allowed per station.

Station 1: Dumbbell Devi’s Press

Station 2: Assault Bike Calories or Bike Erg Calories

Station 3: Step Down Box Jumps

Station 4: Push-ups

Station 5: Rest

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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