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CrossFit TW18 Staines 27/01/20

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds
10 PVC Pass Through Lunge
10 Scap Pullups
10 Alt Squat Thoracic Rotation

2 Rounds
5 PVC Push Jerk
5 PVC OHS
10 Kip Swings

Strength

Stretch Prior Squat…

10 Push-up to Pike-up
10 Alt. Spiderman Lunges
10 T-spine Rotations

Movement Recap…
Common Mistakes
– Dropping Chest/Torso
– Caving at Knees

Entire class performs on coach que.
5 Back Squats (Focus Breathing)
5 Back Squats 32×1 Tempo
5 Back Squats 30×1 Tempo

If chest drops alternative is to use a box squat to keep chest up.

15min: Back Squat (3 Rep Max)

Back Squat

Start moderate and build to heaviest set of 3

Workout

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP…

10 Wallballs 9/6-7/5kg
15 Back Squats 70/50-50/35
350/300m Row 15/12cal Bike

Squat can come from ground or rack

Optional Cool Down

Warm-up (No Measure)

3 SETS
12 Barbell Bent Over Rows
(Moderate)
1:00 Hollow Flutter Kicks
(No Measure)

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