CrossFit TW18 – CrossFit
5min Brief…
ATHLETE GOAL…
– Get acquainted with the SDHP.
– Focus on quick barbell cycling in the Push Press.
– Appropriate scaling for the workout that allows you to move well and to push the pace.
– Goal of 6:00 or less per round.
Total Time…
45min
Warm-up
Warm-up (No Measure)
General Warm-up..
moderate-light KB
AMRAP x 6 MINUTES
100m Run (Moderate Pace)
8 KB Sumo DL
8 KB High Pulls from the waist
8 KB Russian Swings
Then…
2 Rounds – with an Empty Barbell
10 Deadlifts
10 Hang Muscle Cleans
10 Front Squats
10 Strict Press
Movement Prep – as a team
SDHP
– 7 Sumo Deadlifts (Chest up)
– 7 Sumo Deadlift Shrug, Slow
(Bar close / Arms Straight)
– 7 Sumo Deadlift Shrug, Fast
– 7 Sumo Deadlift High Pulls
Push Press
– 5 Strict Presses
– 5 Dips
– 5 Dip – Drive Slow
– 5 Dip-Drive, Fast
– 5 Full Push Press
Workout
Metcon (Time)
3 ROUNDS FOR TIME…
Weight-50/35-40/30
20 Sumo DL High Pull
20 Push Press
800m Run
—————————————
MOVEMENT ADJUSTMENTS…
Sumo DL High Pulls…
Russian KB Swings
Power Cleans
KB for the SDHP
Push Press…
Floor or Bench Press.
Run…
Keep the Run around 4min
Bike 45/35 cal
Cool Down
30s each side Hip Flexor Stretch
30s each side Shoulder Stretch
30s each side Glute stretch