We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

Du Hast 3.6

CrossFit Shropshire – CrossFit

Dont forget Cool Down section!!!!


A Shoulder Mob 1.0 (No Measure)

i Pass throughs

ii Table top twists

iii Partner back leaver

iv Partner pull up arch

A Hang conditioning 1.0 (No Measure)

i Passive hang :10 – 1:00

ii Active hang, 7 reps Passive – Active, (:03 in each position that’s 1 rep)

iii Arch hang :10 – :30

iv Passive – Active – Arch – Active – Passive, :03 in each position. That’s 1 rep. 1-5 sets

400m Run (No Measure)

Run 400m not for time.

Warm up/Skill Transfer

A Muscle up progressions 1.0 (No Measure)

i Hollow/Arch swings in false grip on rings. 3x 20 big swings

ii Hanging V hip extensions (box hops). 3x 10.

Keep false grip, arms straight, shoulders active, heels on box just below ring height.

iii Seated banded muscle up transition drill. As slow as possible 3x 5

From seated in a band, arms straight up to the lowest possible dip. False grip throughout.

Chest-To-Bar Pull-ups (3-3-3-3-3 As slow as possible)

Use a band if needed

Ring Dips (3-3-3-3-3 As slow as possible, :3 hold top/bottom)

Scale to banded CTB as slow as possible. No kipping

Lowest bottom position as possible


Metcon (Time)

5 rounds for time of:

10 Squat Cleans, 95/65 lbs

L Sit Hold, 30 secs

10 Squat Cleans, 95/65 lbs

Hang From Pull Up Bar, 1 min

Cool down run (No Measure)

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

Cool down

A Wrist Mob 1.0 (No Measure)

i Fingers/hand forward, Shoulders forward

ii Fingers/hand towards you, Shoulders back

iii Fingers/hand facing each other, Shoulders left then right

iv Fingers/hands turned out, Shoulders left then right.

Repeat i-iv on back of hand



book a
free intro

Talk with a coach about your goals, get the plan to achieve them.

We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
To learn more about how we use cookies, view our cookie policy