blog

Monday

CrossFit TW18 – CrossFit

View Public Whiteboard

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
_______________________

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
____________________

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)
________________________

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
________________________

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
_____________________

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.

fill out this form to get started >>

Take the first step towards getting the results that you want!

Learn more about our privacy & cookie policy.