CrossFit TW18 – CrossFit
5min Brief…
Athlete Goal…
Maintain control in each movement. If need drop the weight down to get quality movement.
Athlete Focus…
Core activation eg tighten the midsection during any movements.
ROM – Range Of Movement
Total Time…
46min Warm Up / Skill / Strength & Conditioning / Workout
Warm-up
Warm-up (No Measure)
5 min Mobility…
45s Modified Child’s Pose
45s Shoulder Extension
45s Neck Flexor Stretch L/R
4 x 15s Extension Plank
Skill Work
Metcon (No Measure)
Part 1…6min
30s On 10s Off
30s Strict Chin Ups (Weighted/Band)
30s Banded Front Raises
Part 2…6min
30s On 10s Off
30s DB Bent Over Rows 15/10-12.5/7.5
30s Wall Walks (Box)
Part 3…6min
30s On 10s Off
30s Straight Arm Pulldowns
30s HSH / DBOHH 22.5/15-15/10
Strength & Conditioning
Metcon (No Measure)
20min…EMOM
4 Rounds…
40s Strict PUs / BPDs
40s Hard Bike/Row
40s T2R
40s UDs
40s HSPU/ DBSP 12.5/10-10/7.5
Cool Down
3min Mobility
45s e/s Lat Stretch L/R
45s Band Passover’s