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CrossFit TW18 Staines 26/06/19

CrossFit TW18 – CrossFit

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5min Brief…

ATHLETE GOAL…
Complete big sets on the Push Jerks and unbroken or a quick two sets for the Muscle Ups. The key is to save the shoulders and limit fatigue as much as possible.

ATHLETE FOCUS…
Muscle Up transition and finding the appropriate scaling option in the EMOM so you are best prepared for the workout

TOTAL TIME…
50 mins working today (warm-up, barbell review, extended warm-up, MU review, skill session, workout). The timeline is tight so we will use the warm-up to set up the class.

Warm-up

1: Warm-up (No Measure)

8min…
30s Bike/Row
5 Pausing FG Ring Row
5 BB Strict Press
5 Ring Transitions
5 Hollow Rocks

Skill

2.PUSH JERK PROGRESSION..
• Push Press (with pause at dip)
• Push Press (with no pause)
• Toes to Dip Bar OH (Tall & Under)
• Push Jerk (with barbell)

_____________________________

3: Metcon (No Measure)

12min EMOM
MIN 1…
1) 3rds – 30s MU Transitions
2) 3rds – 30s Ring or Bar MU
30s MU Attempts
30s Banded MU
30s Jumping MU

MIN 2…
3 Push Jerks (Build Weight each round)
RX+ 50/35 – RX 40/30
_____________________
MUSCLE-UP PROGRESSION…
•Banded MU
•Jumping Muscle Up
•Jumping C2B
•Kip on Rings
•Hip to Rings

Workout

4: Metcon (AMRAP – Rounds and Reps)

15min…
Group 1… Group 2…
25 Push Jerks 25/20 Cal
5 Muscle-Ups 5 MU
25/20 Cal 25 Push Jerks

RX+ MU – RX Jumping
RX+ 50/35 – RX 40/30
_____________________
SCALING
REPS, LOADING, VOLUME…
Push Jerk…
Take loading down to allow to be done in 2-3 sets.

Muscle Ups…
If athletes cannot complete 5 reps each set scale down to 2-3 reps.

Bike/Row…
scale calories down to complete in less than 2:00

MOVEMENT ADJUSTMENTS…
Push Jerk…
DB push jerk
Push press
DB floor press

Muscle ups…
Bar MU
Ring MU
Banded MU
Jumping MU
Jumping C2B

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