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CrossFit TW18 Staines 17/04/2019

CrossFit TW18 – CrossFit

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5min Brief…

Goal…
Longer EMOM that will fatigue & test upper body pulling

Focus…
Finding appropriate scales for each movement that wont cause mid workout scaling.
looking for 20s Rest each min

Time…
39min total work time in today’s session

Warm-up

5min AMRAP
20 DU’s (20s Work)
3 Rope Stands (6 Ring Rows)
8 Pull Downs
8 Heel Raises – T2B

Skill Work

Strength, Mobility & Stability

9min EMOM
8-10 DB Standing Press
40s Thoracic Smash
30s Nose & Toes To Wall Hold

N&T2W – Overhead KB Hold

Movement Prep

Scaling Options…
Rope Climbs – Legless – Legs – Rope Stands
T2B – Heel Raises – Knee Raises – V-Ups
HSPU – Negs – DB Press Standing
MU – Ring or Bar – Jumping – Transition

Conditioning

Metcon (No Measure)

6 Rounds…
EMOM x 24 Min

MIN 1 – 1-3 Rope Climbs (5 RStands)
MIN 2 – 7 T2B + 50-100m Sprint
MIN 3 – 4-8 HSPU (DB Press)
MIN 4 – 2-6 MU

Scaling Options…
Rope Climbs…
Choice of Reps
Choice of Style Legless or with legs.

Toe To Bar…
Heels above hips

Run…
50-100m back in time to start next min

HSPU…
Choice of Reps
Choice of Style Strict or Kip
DB Standing Press

Muscle Ups…
Choice of Reps
Choice of Style
Jump Catch + Dips

Need to choose at start of the workout and hold for entire EMOM.

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