blog

CrossFit TW18 Staines 15/04/2019

CrossFit TW18 – CrossFit

View Public Whiteboard

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

fill out this form to get started >>

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

Learn more about our privacy & cookie policy.