CrossFit TW18 Staines 01/05/2019

CrossFit TW18 – CrossFit

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5min Brief…

Athlete Goal…
Working through progressions on Kipping to establish proper form.

Identity suitable progressions to work on consistency.

40min (Warm Up / Skill & Workout)


2 Rounds…
15 Scap Pull Up
15 PVC Passover’s
10 PVC Hollow to Arch Snaps
10 Down Ups

Skill Work

19min Tabata…
4 Rounds each Section
15s Work – 20s Rest

Section 1…
Kip Swing (Band Support)
Side to Front Raise 5/2.5

Section 2…
Dynamic Kip (Re-Grip+Knees up)
DB Seated Shoulder Press 12.5/7.5

Section 3…
Single Kip Pull Ups
Banded Face Pull (Elbows Up/Down)

Section 4…
Kip Push Away
HSPU Negatives / DB Negs


Metcon (No Measure)

16min EMOM
20sOn 20sOff

Box Dips
HS Holds / DB OH Holds
Pull Ups / MU


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