9.4 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Hip Internal Rotation Drills (to prepare you for squatting)

— then —

1 set of:

Banded Dead Bug Iso Hold, 2 mins

Banded Clamshell Hold, L 1 min/R 1 min

Fire Hydrant Iso Hold, L 90 secs/R 90 secs

— then —

2 sets of:

16 Banded Monster Walks- forward

16 Banded Monster Walks- backward

16 L/16 R Banded Lateral Walks

15 Banded Air Squats- 3111 tempo

Strength

Metcon (No Measure)

Back Squat 1×5 at 80% 1RM

Back Squat 1×3 at 85% 1RM

Back Squat 1×1 at 90% 1RM

Back Squat 1×5 at 85% 1RM

Back Squat 1×3 at 90% 1RM

Back Squat 1×1 at 95% 1RM

Rest 2 mins between sets.

Metcon

Metcon (Time)

4 rounds for time of:

21 Wall Balls, 20/14 lbs

15 Toes-to-bars

9 Strict Handstand Push-ups