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CrossFit TW18 Staines 24/07/19

CrossFit TW18 – CrossFit

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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.

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