CrossFit TW18 – CrossFit
5min Brief…
ATHLETE GOAL…
Unbroken sets while maintaining form.
FOCUS…
Cycling the movements more effectively.
TOTAL TIME…
45min
Warm-up
AMRAP X 12MIN
10 KB Goblet Squats
5/5 SL KB RDLs
5/5 SA KB Clean
5/5 SA KB Strict Presses
20 SA KB Hollow Flutter Kicks
5 Burpee Broad Jumps
30s DU’s / SU’s
Movement Prep
– 5 DB Deadlifts
(keep the midline engaged, back tight)
– 5 DB Burpees
(keep the back flat & shoulder blades back & down)*
– 5 DB Hang Muscle Cleans
(emphasizing the elbow punch)
– 5 DB Hang Power Cleans
(proper landing in quarter squat)
– 5 DB Front Squats
(keep elbows up & full ROM)
SCALING OPTIONS…
DB BURPEE
-scale weight to something manageable
-normal Burpees.
DB HANG POWER CLEAN
-Scale weight to go unbroken to at least set 4.
DB FRONT SQUAT
-Scale weight
-DB Push Press.
Conditioning
Metcon (AMRAP – Reps)
AMRAP x 7 MIN
2,4,6,8…
DB Burpee 12.5/7.5 (Rx+15/10)
DB Hang Power Clean
DB Front Squat
-Rest 2:00-
AMRAP x 5 MIN
2,4,6,8…
DB Burpee
DB Hang Power Clean
DB Front Squat
-Rest 2:00-
AMRAP x 3 MIN
2,4,6,8…
DB Burpee
DB Hang Power Clean
DB Front Squat
.
.
Score…
Rd – Reps – Total
2 – 6 – 6
4. – 12 – 18
6. – 18 – 36
8. – 24 – 60
10. – 30 – 90
12. – 36 – 126
14. – 42. – 168