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CrossFit TW18 Staines 22/05/2019

CrossFit TW18 – CrossFit

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5min Brief…

ATHLETE GOAL…
Adding additional load if possible. For the workout the goal is repeatable and controlled work for every set.

ATHLETE FOCUS…
Identify a pace/scaling options that will allow for repeatable consistency at each station.

TOTAL TIME…
47 min Strength & Workout

Skill Work

28min Strength – Stability – Mobility

4min…
2 Rounds…
20s Work 10s Rest
Ring Row
Push Up
Burpee
V-Ups

12min EMOM…
Min 1- 40s Strict Pull Up (Weighted/Strict/Band)
Min 2- 40s Weighted Hollow Hold
Min 3- 40s DB Rows 15/10

12min EMOM…
Min 1- 40s Negative Pull Up (Weighted/Strict/Band)
Min 2 – Max Banded Pulls
Min 3 – 40s DB Pullovers 15/10

Conditioning

Metcon (No Measure)

18min EMOM
6 Rounds…
MIN 1 – 150m Run/200 Row
MIN 2 – 15 Box Jumps (24/20)
MIN 3 – Athlete Choice
10 Strict Pull Ups
10 Strict Ring Row
10 DB Bent Over Row
.
.
SCALING
RUN…
50s or less
Bike 12/10
250m Row

BOX JUMP…
DB Step-Ups 15/10
DB Lunge

PULLING MOVEMENT…
For the third station of the EMOM, athletes have a choice to pick their pulling movement, we want them to pick something that is challenging but they should be able to perform it completely strict and with full control for all 7 rounds.

Core

4 Rounds…
20s On 10s Off
Leg Raises

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