CrossFit TW18 – CrossFit
Warm-up
– Lat/Trap/Back/Glute Activation
– Rotator Cuff Activation
– Shoulder Opener
Weightlifting
Initial Pulls
Positional Points:
– Feet narrow with knees out
– Chest up
– Look at the top corner of the room
– Maintain shoulders over hands
– Straighten legs on initial pull keeping over the bar
– Shoulders remain over hands until you meet the hips and pull
Movement Points:
– Slow to knee
– Hold
– Slow to hip
– Hold
5 Rounds
3 Sec pause at shin
3 Sec pause at knee
3 Sec pause at hips
*Rest 20 Secs*
Clean Pull
– Hip Guide
– Shoulder Shrug
– Elbows High
Every 20 Seconds for 10 Rounds:
3 x 1 Second Pauses Shin/Knee/Hip + High Pull
Power Clean
– Pull In to hips (Squeeze Lats)
– Hip Guide
– Shoulder shrug
– Elbows high
– Fast under
– Feet out
1 x Power Clean Every 10 Seconds for 10 Rounds
*Rest 1 Min*
1 x Power Clean Every 10 Seconds for 10 Rounds
Metcon
12Min: Power Clean AMRAP (AMRAP – Rounds and Reps)
AMRAP
5 Power Clean 50/30…30/20
10 Press Up
20 Double Under/Single Under