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CrossFit TW18 Staines 08/05/2019

CrossFit TW18 – CrossFit

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5min Brief…

ATHLETE GOAL…
Continuous movement in a longer gymnastic and double under workout.

ATHLETE FOCUS…
Finding suitable scales that will keep you moving

TOTAL TIME…
42 mins between
Warm up, Skill, Conditioning
Watch the timeline!

Warm-up

5min AMRAP (3 rounds)

20 Single Unders
10 Kipping Swings
8 False Grip Ring Rows
6 Lunges

Skill Work

10min EMOM…
MIN 1…
2 Strict Muscle-Ups
4 Banded/Jumping MU
4 False Grip Ring Pull-Ups
6 Banded Strict Pull Ups

MIN 2…
45s DU’s Attempts
45s TU’s Attempts

Conditioning

Metcon (Time)

25min Time Cap…

50 Lunges
50 K2E
100 DU / 200 SU
5 MU / 10 Strict PU
40 Lunges
40 K2E
80 DU / 160 SU
10 MU / 15 Strict PU
30 Lunges
30 K2E
60 DU / 120 SU
15 MU / 20 Strict PU
.
.
Focus should be on…
– UB lunges
– K2E sets of 5-10
– DU’s big sets
– Muscle Ups sets of 2-3

SCALING OPTIONS…
LUNGES…
Up Downs
Air Squats

KNEE TO ELBOWS…
Lying Toes to Post
V-ups
Alt V-Ups (Opposite Hans to Foot)

DOUBLE UNDERS…
SU x 2 of DU
Penguin Jumps (coordination)

MUSCLE UPS…
Banded Muscle Ups
Jumping Muscle Ups
Banded Strict Pull Ups

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