CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
2 rounds, 30 secs each of the following movements:
Station 1: Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
Station 2: Banded Lateral Monster Walk
Station 3: Banded Squats
Station 4: Side Plank Hold
Station 5: Russian Step-ups
Move through this with as little rest between movements as possible. It should take between 12-15 mins in total.
Strength
Metcon (No Measure)
Back Squat 6-4-2-1-2-4-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete sets every 2 mins.
1×6 at 65-70% 1RM
1×4 at 75-80% 1RM
1×2 at 85-90% 1RM
1×1 at 90-95% 1RM
1×2 at 85-90% 1RM
1×4 at 80-85% 1RM
1×6 at 70-75% 1RM
Metcon
Metcon (No Measure)
For time:
Row, 1000 m
50 Thrusters, 95/65 lbs
Compare your results to September 10, 2019. This is the first re-test of a new Invictus benchmark!
