CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 6 MIN…
Min 1 – 45s Easy Row/Bike
Min 2 – 45s PVC Passover
Min 3 – 45s Moderate Row/Bike
Min 4 – 45s PVC Around the World
Min 5 – 45s Hard Row/Bike
Min 6 – 45s BB Strict Press
Strength
12min: Push Press (5-5-5*)
5-5-5* – Push Press
Set 1 – Warm Up ( Add Weight)
Set 2 – Warm Up (Add Weight)
Set 3 – 65% x 5
Set 4 – 75% x 5
Set 5 – 85% x 5+ (Max Reps)
5+ means athlete performs max reps at that weight with the goal of at least 5.
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Skill Work
6min…
3 Negative HSPU – Keep Core Tight
1 HSPU – Elevated if Needed
3 HSPU – Unbroken (fast kick up)
Athletes not doing HSPU can find their DB weight for workout
Workout
15min: Metcon (Time)
FOR TIME…15min Time Cap
30-20-10
Cal Row / Bike
HSPU or DB Push Press 22.5/15-15/7.5
*10 Toes 2 Bar after every full set
Scaling…
Reps for HSPU 20-15-10
Part HSPU Part DB Push Press
Cal 30-3min,20-2min,10-1min
Burpees 30/20/10 – 3,2,1 min