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CrossFit TW18 Staines 03/06/2019

CrossFit TW18 – CrossFit

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5min Brief…

ATHLETE GOAL…
Own each movement
Proper movement mechanics
Pick the right weight
Scale that will allow the intensity to remain high as the reps increase.

ATHLETE FOCUS…
Refining technique
Improve efficiency on movements

TOTAL TIME…
20 minutes. (Strength and Workout)

Warm-up

1: Metcon (No Measure)

45s On…1 Round each
Push Up Walkouts
Right Hip Lunge Mobility
Right Thoracic Lunge Mobility
Left Hip Lunge Mobility
Left Thoracic Lunge Mobility
Burpees

Movement Prep

2: Metcon (No Measure)

With a barbell…
1 Rounds as a Team…
5/5 Full Grip Elbow Punches
10 Tall Muscle Cleans
10 Front Squats
10 Good Mornings

Movement Prep…
1 Round as a Team…
5 Deadlifts
5 Dip, Drive, High Pull (Elbows)
5 High Hang Muscle Clean (No Hinge)
5 Hang Power Clean (Feet)
5 Power Clean (Chest Up)
5 Front Squat (Elbows+Chest)
5 High Hang Squat Clean (No Hinge)

EMOM

3: Metcon (Weight)

CLEAN COMPLEX
EMOM x 10 MIN
1 Power Clean+
1 High Hang Squat Clean +
1 Front Squat

*Goal is to start with a moderate load and build to moderate-heavy in first 5 sets.
Hold same weight for last 5 sets.
_____________________
SCALING
REPS, LOADING, VOLUME…
Volume moderate and under control.
Experienced athletes work up to a challenging weight.
Newer/deconditioned athletes keep the weight light-moderate to focus on technique.

Metcon

4: Metcon (AMRAP – Reps)

10 MIN AMRAP…

2-4-6-8-10…etc
Power Clean 60/40-40/30
Wall Ball 9/6-7/5
____________________
SCALING
REPS, LOADING, VOLUME….
4-6 unbroken Reps
Volume will be moderate to high

Cool Down

1 min on each…
Hip Flexor (each side)
Wrist Mobility

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