CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
6 min AMRAP
6 Cal Bike/Row/Ski
7 Ball Front Squat
7 Ball Shoulder Press
7 Ball Thrusters
Skill Work
Metcon (No Measure)
8min
Skill Prep Session for Rope Climb
Spanish Wrap v. J-Hook
Prep For Metcon
Metcon (No Measure)
10 BB Push Press
20 Single Unders
8 BB Front Squats
20 Fast Singles
6 BB Thrusters
20 High Jump Singles
(following this progression load barbell)
5 Thrusters with 30/20 (Rx+40/30)
20s DuS Practice
Scaling Options…
Bike
Complete the bike in one minute.
Scale back calories as needed.
DUs
30s DUs.
Scale to 60 singles.
Thrusters
Scale load to perform 10 unbroken reps.
If can’t go overhead sub for front squats.
If can’t squat sub front rack lunges with a loaded barbell or DB
Rope Climb
Scale height of rope climb.
If can’t perform rope climbs
Scale to either
4 Rope Stands + 4 Knees To Chest
4 strict pull ups + 4 knees to chest.
4 Ring Rows + 4 Tuck Crunches
Metcon
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
15/10 Cal Bike/Row/Ski
30 DUs (60SUs)
10 Thrusters 30/20 (Rx+40/30)
2 Rope Climbs*
*Legless optional for one or both rope climbs.