CrossFit TW18 Staines 12/09/2018

CrossFit TW18 – CrossFit

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Warm Up

1min each side Lat Smash

2 Rounds…
10 Weighted Shoulder Ext
10 Pull Aparts
5 Scap Pull Ups
5 Pull Ups or Ring Pull Ups
5 Downward Dog Dive Bombs


10min: Weighted Pull-ups (4 Rds – 2 Weighted Pull Ups & 5-10 Ring Pull Ups)

-Weighted Pull Up
-Negative Pull Up (4s Drop)
-Banded Negative Pull Up (4s Drop)

Strict Movement only.
-No Swinging.
-Select a movement that challenges you.
-Ensure your chin goes over the bar.
-Fully extend arms at bottom of the Pull Up.

Skill Work

Metcon (No Measure)

12min E90s…4 Rounds

30s Front Support Hold + Max Ring Push Ups
30s Ring Row Hold + Max Ring Rows
Count your Ring Push Ups and Rings Rows each round to stay consistent

*every 90s alternate between the two supersets dreams me as follows…
90s – 30s Front Support Hold straight into Max effort Ring Push Ups remaining time is rest
90s – 30s Ring Row hold (cheat to ring) straight into Max effort Ring Rows*


Metcon (No Measure)

12min EMOM…30
Work through each progression for 2 Rounds each progression before moving on, if you struggle on one element stay with it for the remaining rounds.

Handstands 30s Work – 2 Rounds each progression
2 Rds of 30s – Holds
2 Rds of 30s – Weight Shift
2 Rds of 30s – Palm Lift (Keep Fingers on Floor)
2 Rds of 30s Hand Lift
2 Rds of 30s – Shoulder Tap
2 Rds of 30s – Hip Tap
*Handstand can be done as Wall Walk although it’s better to practice your kick ups and back to wall holds*


Metcon (No Measure)

Tabata – 3 Rounds – 20sW15sR

Chin to Ring Holds
Ring Pull Ups

*can start in different elements*


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