CrossFit TW18 – CrossFit
5min Brief…
ATHLETE GOAL…
Find a weight to perform big sets with minimum rest for the Deadlifts and Push Press.
On the Box Jumps dig deep, stay moving, limit rest time and perform smooth consistent reps.
Much harder workout than it looks!
TOTAL TIME…
30min
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Warm-up
Warm-up (No Measure)
AMRAP X 5 MINUTES
10 Air Squats
10 DB Strict Press
10 DB Sumo Deadlift
5 Broad Jumps
-Into-
AMRAP X 4 MINUTES
:30s Lunge & Twist
:30s Bar Hang
:30s Toy Soldiers
:30s Band Pass Throughs
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Extended Warm-up
DB Push Press…
5 DB Strict Press
5 DB Push Press 2s Pause dip
5 Tempo DB Push Press (30X1)
Deadlift…
5 Good Mornings
5 Deadlift 3s Pause at Knee
5 Deadlifts
5 Tempo Deadlifts (31X1)
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Warm-up (No Measure)
Build weight each set to workout weight.
Key Focus
DL – No Crash back down/Drops
DB – No Dropping/Throwing
3 SETS
5 Tempo DB Push Press (30X1)
5 Tempo Deadlift (31X1)
RX+ RX SC
DL 90/60 60/40 40/20
DB 22.5/15 15/10 12.5/7.5
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Workout
Metcon (Time)
Key Focus
DL – No Crash back down/Drops
DB – No Dropping/Throwing
20min Time Cap…For Time
40-30-20
Deadlift
DB Push Press
Box Jump 24/20
RX+ RX SC
DL 90/60 60/40 40/20
DB 22.5/15 15/10 12.5/7.5
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Cool Down
FOR RECOVERY*
1:00 each side Banded Hamstring Stretch
1:00 each side Lat/Shoulder Distraction
*Perform stretches for 1:30 on each side.