CrossFit TW18 – CrossFit
5min Brief…
GOAL…
Building strength with steady consistency on Squats.
FOCUS…
Proper technique on the Squat focusing on core control, depth & chest upright.
TIME…
43 minutes of total workout time (Strength and AMRAP), not including transitions,
teaching, and rest period.
Warm-up
5min AMRAP
on your own or in pairs
20s Machine
5 Air Squat
5 DB Strict Press 10/5
5 Push Up
20s Machine
5 Sit Up
5 Bicycle Kicks
5 V-Up
20s Machine
5 DB Thrusters
5 Downward Dog Push Ups
5 Walkouts
Strength & Conditioning
4min…
Prep Weight for Squat
16min…
In Teams of 2/3 complete 8 rounds of 8 Reps each every 2 mins @ 50-60%
16min: Back Squat (60% – 8 Rds 8 Reps + Max Push Ups)
Conditioning
Metcon (AMRAP – Reps)
20min AMRAP…
In Teams of 2/3 complete the following…
30/each Cal Any Machine
400m Sync Run
30 Sync Proper Burpees
30 FG Transition (15MU)
30 Sync Push Ups
30 FG Ring Row (15MU)
30 Sync Down-Ups
400m Sync Run
Time Left…
Max Cal Any Machine 20s Intervals