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CrossFit Staines 16/03/20

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

1 ROUND
25ft Toe Walks
25ft High Knees
25ft Butt Kickers
25ft Side Shuffle Right
25ft Side Shuffle Left
25ft High Skips

2 ROUNDS
10 Alt Box Step Ups
20 Shoulder Taps
:20- :30 Pike Hold

2 ROUNDS
5 Box Jumps
:15- :20 Handstand Hold*
5 Pike Push-Ups

*For athletes not getting upside down- :30 Plank on hands

Skill Warm Up…

BEGINNER
Pike Hold/ Push-Ups, or Box Pike Hold/ Push-Ups

INTERMEDIATE
Handstand Push-Up Negatives

ADVANCED
Handstand Push-Up Negatives with a Press Up

-For athletes that want more of a challenge, they can add a deficit, or work on Strict HSPU out of the Negative (or both!)

Workout

Metcon (Time)

FOR TIME…25Min Time Cap

100m Run
10 HSPU*
10 Box Jump Overs (24/20)
200m Run
20 HSPU
20 Box Jump Overs
400m Run
30 HSPU
30 Box Jump Overs
600m Run
40 HSPU
40 Box Jump Overs
800m Run

*Athlete option for barbell Push Press through workout in place of HSPU 40/30kg – 30/20kg

(Score is Time)

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