CrossFit TW18 – CrossFit
5min Brief…
ATHLETE GOAL…
Identifying a suitable progression for the HSPU prior practice.
Building strength and awareness in the OH position.
Quick sets on the HSPU and aim for unbroken sets on the Box Step Over.
Advanced athletes will go unbroken on all reps. Keep the runs quick and consistent for each round.
Total Time…
26min
Warm-up
Warm-up (No Measure)
10min EMOM…
MIN 1 – 40s Inchworms
MIN 2 – 40s Hollow Rocks
MIN 3 – 40s Seated DB Press
MIN 4 – 100m Jog
MIN 5 – 40s HS Hold
2 Rounds…
20s On 20s Off EMOM…
Wall Walks / Box Walks
Neg HSPU / DB Negatives
DB Box Step Overs
HSPU Kip / DB Seated Press
Kipping HSPU / DB Push Press
Workout
Scaling…
HSPU – Add Mat – DB Push Press
Box Step Over – No Weight
Run – 1.10min – 250m Row
_________________________
Metcon (Time)
FOR TIME…
21-15-9-6
HSPU / DB Push Press
8-8-8-8
DB Box Step-Over 15/10 -Rx+22.5/15
*Run 200m After Each Set.
Cool Down
Shoulder Stretch
Glute Stretch