CrossFit TW18 – CrossFit
5min Brief…
ATHLETE GOAL…
30-45s of work on all stations. Beginning of workout will feel easy but it gets nasty…don’t bite off more than you can chew!
Pick a number of calories and scaling options that challenges you but allows you to get enough rest at each minute before moving on to the next station.
TOTAL TIME…
Warm-up
8min: Warm-up (No Measure)
3 Rounds…
10/8 Cal Bike (Increasing Effort Each Round)
8 Ring Rows
8 KB Filly Lunges (4 each)*
20s Double KB Front Rack Hold at the Bottom of Squat (Light!)
Skill Work
Pick 1 to be used in the following EMOM for skill practice.
Strict Pull Up…
– Active Shoulders
– Avoid Dead Hang
Kipping Pull-ups…
– Push Away
Legless Rope Climbs…
– use legs to create momentum
Rope Climbs…
– Knees To Chest, Clamp & Stand
Select KB/DB Holds Weight…
Double KB Front Rack Hold…
– Heavy!!!
– Knuckles touching
– Elbows Up
Workout
Metcon (No Measure)
EMOM x 24 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – Gymnastic Pull of Choice*
MIN 3 – 30s Double KB Front Rack Hold (Athlete Choice, Heavy)
*Options for Gym. Pull…
5-10 Ring Rows
5-10 Strict Pull-ups
5-15 Kipping Pull-ups
1-2 Legless Rope Climbs
2-3 Rope Climbs
_____________________
SCALING
REPS, LOADING, VOLUME…
Cal Bike…
Reduce the calories
Double KB Front Rack Hold…
Loading is HEAVY but don’t sacrifice form for load.
MOVEMENT ADJUSTMENTS…
Bike…
10 Burpees
Gymnastic Pull…
Pick an option that challenges you but allows you to finish the work in 40s
Double KB Front Rack Hold…
DB Hold.