CrossFit TW18 – CrossFit
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.