CrossFit TW18 – CrossFit
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.
10 Shoulder-to-Overhead (60/40)
24 Med-ball Sit-ups (9/6)
80 Double Unders
3 Wall Walks
15 Bar Muscle-ups
18 Thrusters (60/40)
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.