CrossFit TW18 – CrossFit
5min Brief…
ATHLETE GOAL…
Steady pace from start to finish in WoD
ATHLETE FOCUS…
Keep it controlled and don’t ”Rush” through the movements.
TOTAL TIME…
45min Warm Up / Workout / Accessory
Warm-up
9min EMOM…
Min 1: 50s Shuttle Runs
Min 2: 45s Russian KB Swing
Min 3: 25s Russian Twist
25s Hollow Hold
Movement Prep
Grab a barbell…
Barbell Good Morning
Strict Sit Up
Scale Options…
BARBELL GM…
DB held against chest
Banded Good Morning
STRICT SIT-UP…
No arm throws today!
DB Under Feet for support
Conditioning
Metcon (AMRAP – Rounds and Reps)
25min AMRAP…
400m Run (2:30min)
25/20 Cal Machine (1:30min)
20 Barbell Good Morning
15 Strict Sit-Up
.
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SCALING OPTIONS…
400M RUN…
Run time 2:45min
Shorten the distance Row 500m
CAL MACHINE…
Bike time 2min
Row time 1:30min
Accessory
4 Rounds…MAX REPS(15-20)
25s Work 15s Change
Max DB Deficit Push-Ups
Max KB Bent Over Row 16/12.5
Max DB Hammer Curl 10/5