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CrossFit TW18 Staines 22/07/19

CrossFit TW18 – CrossFit

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5min Brief…

ATHLETE GOAL…
– Get acquainted with the SDHP.
– Focus on quick barbell cycling in the Push Press.
– Appropriate scaling for the workout that allows you to move well and to push the pace.
– Goal of 6:00 or less per round.

Total Time…
45min

Warm-up

Warm-up (No Measure)

General Warm-up..
moderate-light KB

AMRAP x 6 MINUTES
100m Run (Moderate Pace)
8 KB Sumo DL
8 KB High Pulls from the waist
8 KB Russian Swings

Then…

2 Rounds – with an Empty Barbell
10 Deadlifts
10 Hang Muscle Cleans
10 Front Squats
10 Strict Press

Movement Prep – as a team
SDHP
– 7 Sumo Deadlifts (Chest up)
– 7 Sumo Deadlift Shrug, Slow
(Bar close / Arms Straight)
– 7 Sumo Deadlift Shrug, Fast
– 7 Sumo Deadlift High Pulls

Push Press
– 5 Strict Presses
– 5 Dips
– 5 Dip – Drive Slow
– 5 Dip-Drive, Fast
– 5 Full Push Press

Workout

Metcon (Time)

3 ROUNDS FOR TIME…
Weight-50/35-40/30

20 Sumo DL High Pull
20 Push Press
800m Run
—————————————
MOVEMENT ADJUSTMENTS…
Sumo DL High Pulls…
Russian KB Swings
Power Cleans
KB for the SDHP

Push Press…
Floor or Bench Press.

Run…
Keep the Run around 4min
Bike 45/35 cal

Cool Down

30s each side Hip Flexor Stretch
30s each side Shoulder Stretch
30s each side Glute stretch

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