CrossFit TW18 Staines 08/07/19

CrossFit TW18 – CrossFit

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5min Brief…

Back Squat solid body position through all 5 reps, Heavier load than last week.
Tempo is 2s Descent this week.
Goal is unbroken (or big sets) for as long as you can hold it on both movements!
More advance athletes could try an EMOM with both movements in same min.

30 minutes


Warm-up (No Measure)

Completed as a team…
10 per side Groiners
5 Inchworms
5 Tempo 1212 Air Squats
10 BB Tempo 2222 Back Squats
10 BB Good Mornings
5 per side BB Cossack Squats
10 BB Tempo 3131 Back Squats


Tempo Technique…

Athletes perform the following on coaches call…

5 Reps…
3s descent
2s pause
Stand up with control
(Focus on engaging the core and pushing up with legs)

5 Reps…
3s descent
No pause
Stand up with control
(Focus on keeping the hips under the bar as they ascend out of the bottom)

5 Reps…
2s descent/control
No pause
Stand up fast
(Focus on controlling the bar down and explode out of the bottom, hips and chest rise up at the same time)

Back Squat (5×5 (20×1) @ 65-75%)

Build up to working weight @ 65-75%
E2MOM 5 Reps @ 65-75%

*Heavier than the previous week’s 5×5. Note the :02 descent vs. :03 descent last week.


Metcon (AMRAP – Rounds and Reps)

10min AMRAP…
15 Wall Ball 9/6-7/5
25 DU’s (20s DU Attempts)

…2min Rest…

1min – Max Effort DB Tricep Extension
1min – Max Effort DB Hammer Curls
1min – Max Effort Push Up on knees


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