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CrossFit TW18 Staines 19/06/19

CrossFit TW18 – CrossFit

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5min Brief…

ATHLETE GOAL…
Repeatable unbroken efforts…this means the same score each set. Today I want to see all athletes really push the sprint Run/Row if they are able.

ATHLETE FOCUS…
Modifying the HSPU to give yourself a new challenge for the day. You should feel like you got a little better after today.

TOTAL TIME…
40min of work. Timeline is tight today.

Warm-up

1: Warm-up (No Measure)

6min AMRAP…
5 Ring Rows
5 DB Strict Press 10/5
5 Push Ups
5 Face Pulls
5 Victory Pulls

Skill

2: Metcon (No Measure)

10min EMOM
MIN 1…
HS Walk…
– Straight Walk
– Over Plates Walk
– Around Obstacles Walk

HS Hold…
– 45-50s DB/Band OH Hold
– 45-50s Kick Ups or Hold
– 20-40s Free Handstand Hold

MIN 2…
100m Fast Sprint
8/5 cal Hard Fast Row
___________________
HS Hold…
Beginner
35-50s DB/Band Overhead

Intermediate
45-50s Kick Ups or HS Hold against the wall facing the wall
facing away

Advance
25-30s freestanding hold

HS Walk…
Beginner
Should have mastered all of the previous movements in the HS hold.

Intermediate
Kick Up against Wall and perform…
-Palm Lifts
-Shoulder Taps
-Kick Up Walk to Wall

Advanced
-Flat surface Walks
-Over plate walks
-Around obstacle walks

Metcon

3: Metcon (AMRAP – Rounds and Reps)

6 Rounds…

3min AMRAP
5 HSPU / 5 DB Push Press
10 Plate GTOH 20/15-15/10
25 DU’s / 35 SU’s

-Rest 1min b/t each AMRAP-

DB Weight – 22.5/15-15/10

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