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CrossFit TW18 Staines 29/04/2019

CrossFit TW18 – CrossFit

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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

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