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CrossFit TW18 Staines 17/12/18

CrossFit TW18 – CrossFit

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Warm-up

Partner WU (Switch Back and Forth, each athlete completes 2 rounds of each movement…cut the warm-up at the 6:00 mark!)

2 Rounds
Partner 1 – 10 Forward/Back Leg Swings Each Leg
Partner 2 – 6 Fire Hydrants Each Leg

2 Rounds
Partner 1 – 10 Tuck Jumps
Partner 2 – 10 Air Squats

2 Rounds
Partner 1 – :30 Pigeon Each Leg
Partner 2 – :30 Calf Stretch Each Leg

Prep For Metcon

Thruster
– 5 Reps Front Squat
– 5 Reps (pause in dip with fast go call) Push Press
– 5 Reps Front Squat (pause in ¾ stand) then Push Press
– 5 Reps of Full Thruster (no pause)

Pull Up
– 5 scap pull-ups
– 5 kip swings (shoulder initiated swing, feet stay together and belly tight)
– 5 dynamic kip swings (press down on bar and raise eye level toward bar in back of swing)
– 5 kip swings + knees up (knees up in back position of swing)
– 5 pull-up attempts

Metcon

Metcon (Time)

“FRAN-ish”
2 SETS
12-9-6
Thrusters 35/25 (Rx+42.5/30)
Pull-ups

-Rest 2:00 Between Sets-

Strength

15min: Back Squat

3 x 3 @ 75% (moderate-heavy)
3 x 2 @ 80% (heavy)

*Work Quickly…Roughly based on 1RM

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