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9.6 Linchpin A

CrossFit Shropshire – CrossFit

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)

Running Drills (No Measure)

Complete the running drills you need to do. The Coach will offer advice.

Posture Drill

2:00 Pose Hold

Back To Wall Pulls

Ball Of Foot Hops

Exagurated Lunges

Front To Wall Drill

Cop Drill


S&C Wod

Overhead Squat (5:00 to find 1RM)

Metcon (AMRAP – Reps)

For time:

100 Double Unders

— then —

9 Squat Cleans, 135/95 lbs

9 Chest-to-bar Pull-ups

15 Squat Cleans, 135/95 lbs

15 Chest-to-bar Pull-ups

21 Squat Cleans, 135/95 lbs

21 Chest-to-bar Pull-ups

Sub 11:00

Cool down run (No Measure)

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


Play with Handstands (No Measure)

Try A,B, C,D.

A) Handsand hold against wall

B) Handstand hold free standing

C) Head taps

D) Handstand walks

Kipping Handstand Progression (No Measure)

5-15 reps

Tri-pod see-saws

Tri-pod back extension

Tri-pod to press up/wall



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