CrossFit TW18 – CrossFit
5min Brief…
ATHLETE GOAL..
Getting comfortable with the Squat Clean during our EMOM.
For Fran, it’s pedal to the metal! Let’s try and get some PR’s on the board!
ATHLETE FOCUS…
Unbroken Thruster sets or completion in 2-3 sets. Choose your weight wisely.
Scaling options for Pull-ups should accomplish the same thing.
TOTAL TIME…
38min
Fran time cap 8min
Warm-up
1: Warm-up (No Measure)
4 Round…8min cap
KB 16/12 – 12/8
Box for Jumping Pull Ups
40 Jumping Jacks
15 KB Deadlifts
15 Ring Rows
30 Mountain Climbers
12 Goblet Squats
12 Kips Swings
20 Straight Leg Sit-ups
5/5 SA KB Front Squat
10 Jumping Pull-ups
5/5 SA KB Thrusters
6 Kipping Pull-ups
Strength
MOVEMENT ADJUSTMENTS…
Squat Clean – Power Cleans -Hang Clean -Deadlifts
2.
Movement Prep…8min
16 Back Rack Elbow Punches
8 Front Squats
6 Above the Knee Power Cleans
6 Tall Cleans (unweighted)
6 Tall Cleans (weighted)
5 Above the Knee Squat Cleans
5 Squat Cleans
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3: Squat Clean (8×2)
E90s – 8 Rounds – 12min
2 Squat Cleans*
*Sets 1-4 @Moderate-Heavy, Building
Sets 4-8 @Heavy, Across
Workout
4: Fran (Time)
21-15-9 Thrusters, 95# / 65# Pull-ups
Weight 43/30kg
Time Cap 8min
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SCALING
REPS, LOADING, VOLUME…
Thrusters – Speed on the bar for Fran today!
Pull-Ups – 21-15-9 cut the reps down to 15-12-9. Remember both movements should be completable in no more than 3 sets!
Movement Adjustment…
Thrusters – Front Squats – Heavy KBS or Slamball
Pull-ups – Jumping Pull-ups – Ring Rows.
We want to stay away from Banded Pull-ups so people don’t have to worry about wrestling in and out of the band.