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CrossFit TW18 Staines 07/04/19

CrossFit TW18 – CrossFit

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Warm-up

6min
1min Row
5 Burpee
10 Barbel Front Squat
5 Strict Press
1 Wall Walk

Prep For Metcon

5 Push Press w/ :02 Pause at the top, receive in the dip and drive back up
5 Push Jerks w/ :02 Pause at the top, receive in the dip and drive back up
5 Thrusters w/ :02 Pause at the top, receive in the dip and drive back up

*From here build weight on bar either up to or past workout weight for the next 5 Min.

Benchmark

Tripp (Time)

37 Burpees

2 ROUNDS
10 Shoulder-to-Overhead (60/40)
24 Med-ball Sit-ups (9/6)
80 Double Unders

37 Burpees

2 ROUNDS
3 Wall Walks
15 Bar Muscle-ups
18 Thrusters (60/40)

37 Burpees
Scaling

Burpees – Up/downs or 50 Cal on Ski-Erg may be replacements for the burpees if the athlete cannot press.

Shoulder to Overhead – These may be replaced with high Box Jumps for those that can’t go overhead.

Med-Ball Sit Ups – Scale the load before scaling volume of a hero workout.

Double Unders – 160 Single unders or 1:00 bike sprint.

Wall Walks – Inch worm to pike.

Bar Muscle Ups – Either Jumping Muscle Ups or 1 Chest to bar (or Jumping C2B) + 1 Push up = 1 Bar Muscle Up.

Thrusters – These may be scaled by using Front Squats instead.

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