CrossFit TW18 Staines 05/06/2019

CrossFit TW18 – CrossFit

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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 (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)

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


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