CrossFit TW18 Staines 10/04/2019

CrossFit TW18 – CrossFit

View Public Whiteboard

5min Brief…

Skill work followed by a nasty chipper, how far can you get?!

Looking to get better efficiency with Strict Muscle Ups or Transitions.

38min total so A LOT to get through.
Warm-up incorporates some of the basic movements and scaling options for the chipper.


8min AMRAP…
5 KB Deadlifts 16/12
5 Russian KB Swings
5 Shoulder Swings
5 Heals Above Hips
5 FG Ring Rows
5 Up-Downs

Skill Work

Muscle Up Transition Drill…
20s On 20s Off 3 Rounds

FG Ring Rows
FG Transitions + Dip
FG Jumping MU + Dip
FG RR Hang / Dead Hang
Muscle Ups / Jumping BMU
Box Dips

(Cant Lockout – Box Dips)

Prep For Metcon

5min Barbell Loading…
5 Power Clean
Sc 30/20kg
RX 45/30kg
RX+ 60/45kg


Metcon (AMRAP – Rounds and Reps)

15min AMRAP…

60 KB Swings 20/12(24/16)
600m Run
40 T2B
30 Power Clean 45/30(60/45)
20 Muscle-Ups*

*Athlete choice for Bar or Ring Muscle-Up
KB Swing…
Overhead today
Sub Russian Swing
Sub Heavy KB Deadlift

3:30m on any Machine
50cal Bike
75 Cal Row

Toe to Bar…
Toes to Something
Knee Raises
V-ups on the floor

Power Clean…
Quick Singles
5-7 TnG reps
DB Power Clean
DB Hang Power Clean Box Jumps

Muscle Up…
Jumping Ring MU + Lockout
Bar MU + Lockout
FG Ring Transition + Lockout
FG Ring Row
Can’t Lockout Box Dips


Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!

  • This field is for validation purposes and should be left unchanged.

Learn more about our privacy & cookie policy.