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CrossFit TW18 Staines 24/04/2019

CrossFit TW18 – CrossFit

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5min Brief…

ATHLETE GOAL…
Keep a strong pace on the run and shoot for big sets or unbroken on the unilateral movements with precise form!

ATHLETE FOCUS…
Focus on POP in our movements today and find the appropriate scale not compromise form on the odd object movements.

TOTAL TIME…
45min total working time so let’s get going.

Warm-up

Tabata…20sOn 10sOff
2 Rounds…
Mountain Climbers
Push Ups
FG Ring Row
FG Ring Transition
HS Hold / Pike Hold

Skill Work

Mobility – Stability- Strength…

3 Rounds…
12min EMOM…
40s Thoracic Smash
40s OH Double KB Walk
40s HSPU Negatives
40s Muscle Ups

(Thoracic Smash – Barbell & Roller)
(OH KB Walk – Elbows Locked out)
(HSPU Negs – 3s Drop to mid way 3s drop to floor)
(Muscle Ups – Practice Any variation string 2-3 together)

Sub Options…
HSPU Negs – Seated DB Negative Press
Muscle Ups – Jumping

Conditioning

Weight Options…
SC RX RX+
12.5/10 – 15/12.5 – 22.5/15

Metcon (AMRAP – Rounds and Reps)

25min AMRAP…
600m Run
10 Single Arm DB Burpee
10 Single Arm DB OH Lunge
10 Single Arm DB Snatch

– All DB movements are non-alternating.
– Perform 5 on one side then 5 on the opposite side.
.
.
SCALING OPTIONS…
RUN…
scale distance to keep the run to 3:00-3:15. If needed sub for bike or run to complete in the same time frame.

DB BURPEE…
Scale load to go Unbroken or no DBs.

DB OH LUNGE…
Scale load to go unbroken or sub for Front Rack lunges

DB SNATCH…
Scale load to go unbroken or sub for DB clean

Weight Options…
SC RX RX+
12.5/10 – 15/12.5 – 22.5/15

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