matt, Author at 360 Ultimate Fitness

About matt

Affiliate Owner at CrossFit TW18, Staines upon Thames

360 QuickFit TW18 Staines 21/11/2017

CrossFit TW18 – 360 QuickFit

360 QuickFit

Metcon (No Measure)

Warm Up…

2 Rounds…

8 Jumping Jacks

8 Air Squats

8 Push Ups

4 Rounds…40sOn 20sOff

2 Rounds…

Jump Squats

Sit Ups

Battle Ropes

Plank Up Down

Mountain Climbers

…1min Rest…

CrossFit TW18 Staines 21/11/2017

CrossFit TW18 – CrossFit

Warm Up

Warm-up (No Measure)

2 Rounds

10m Bear Crawl

8 Wall Squat

8 Scap Pullup

10m Lunge & Twist

Mobility – Hip

Strength

Back Squat (4 Sets 6+ Reps @ 75-85%)

Warm Up including working Sets…

1 Set 4 Reps – Bar

2 Sets 4 Reps – building weight

3 Sets 6 Reps – 75-85%

1 Set Max Reps – 75-85%

Conditioning

5min Prep For Metcon:

Build Weight Each Round to desired metcon weight.

1 Round

5 AKBS

10 DU (20SU)

1 Round

10 AKBS

20 DU (40SU)

Metcon (AMRAP – Rounds and Reps)

12min

15 AKBS 24/16 (28/20)

15 Goblet Squats

30 DUs (60 SU)

Accessory

2 Rounds

20 K2E

30s Hollow Hold

Max Effort HS Hold / Wall Walk Hold

Crossfit TW18 Staines 20/11/2017

CrossFit TW18 – CrossFit

Warm Up

Warm-up (No Measure)

Band Work…

10/Side – Rotator Curls

10/Side – One Arm Press (Back to Post)

2 x 10 – OHS

10/Side – Over Unders

Barbell

2 x 10 Trap Raises

(With one end of Barbell resting on trap)

Strength

1 set 3 reps warm up with bar

2 sets 3 reps light warm up with weight

3 sets 6 reps @ 75-85%

1 set Max reps @ 75-85%

Push Press (4 Sets 6+Reps @ 75-85%)

Conditioning

Prep For Conditioning…

Movements are to be performed Unbroken & TNG

Options…

Choose the options that will challenge you and allows you to work for the whole 4min

Squat Snatch (GTOH)→40/30 to 30/20

Toes to bar → K2E→ V-up

Power Clean→ 60/45 to 40/30

Pull Up→ Ring Pull Up

Deadlift→90/65 to 70/50

18min: Metcon (AMRAP – Rounds and Reps)

4 min AMRAP…

5 Squat Snatch (GTOH)

8 T2B (K2E)

…2-min Recovery…

4 min AMRAP…

5 Power Cleans

8 Pull Ups (Ring Pull Up)

…2-min Recovery…

4 min AMRAP…

5 Deadlift

8 Burpees

CrossFit TW18 Staines 19/11/17

CrossFit TW18 – CrossFit

Warm-up

2 Rounds

10m Bear Crawl

10 Scap Push Up

20s HS Hold (Wall Walk)

15 Slam Ball

Prep For Metcon

5 x 5 Power Clean

5 x 3 STOH

5 x 10 DUS

Metcon

Metcon (Time)

30-20-10

Power Clean 40/27.5 (Rx+50/35)

Burpee over Bar

20-15-10

Shoulder to Overhead

DUs x3 (Singles 100-70-50)

CrossFit TW18 Team WoD 18/11

CrossFit TW18 – CrossFit

Warm-up

Warm-up (No Measure)

med ball volley ball

Metcon

Metcon (Time)

For time, as a pair:

3 rounds

100 wall balls

20 BFB

50 overhead squats

20 BFB

80 med ball thrusters

20 BFB

40 power snatches

20 BFB

Rest 2 minutes between rounds

CrossFit TW18 Staines 17/11/17

CrossFit TW18 – CrossFit

Warm-up

Snatch Warmup (No Measure)

2 Rounds – 3 Reps

Romanian Deadlift

Hang Snatch High Pull

Hang Muscle Snatch

Overhead Squat (Slow with 3s Pause)

Snatch Balance

Power Snatch + Overhead Squat

Snatch Pull Under

Hang Squat Snatch

Skill Work

Power Snatch (8 Rounds – 4 TnG E90s)

50-65%1RM

Partner with someone using similar weight.

Scaling Option:

2 Snatch Pull + 2 Power Snatch

You should be at a % that allows you to move smoothly through the sets. Emphasis is on form, not load. Pay attention to your Positions/Rhythm & Breathing.

Metcon

Metcon (AMRAP – Rounds and Reps)

5min

12 KB Swing 24/16

6 Burpee Box Jump

Core

Metcon (No Measure)

Toes to Bar Practice

Progression

3 x 5 Unbroken (Focus on Breathing)

1 x Max Effort

2 Rounds

15 Hanging Knee Tucks

20 Russian Twists

30s Hollow Hold

360 QuickFit 16/11/2017

CrossFit TW18 – 360 QuickFit

Conditioning

Metcon (No Measure)

Warm Up…

Roxanne

EMOM – 20min

Min 1 —12-24 DB Reverse Lunges

Min 2 — 6 -12 Push Ups

Min 3 — 7-15 DB Thrusters

Min 4 — 8-14 Renegade Rows

Min 5 — 5-10 Burpees

CrossFit TW18 Staines 16/11/17

CrossFit TW18 – CrossFit

Warm-up

2 Rounds

10 RDL

5 Walkouts

10 KBS

5/side Static Alt Lunge

Deadlift

1 x 5 reps with Bar – 30%

1 x 5 reps with 40-45%

1 x 5 reps with 60-65%

Strength

Deadlift (4 x 6 @ 75-85%)

Metcon

Metcon (Time)

For time

1000m Row

50 Push jerk @ 40/25kg

50 Front squat 40/25kg

500m Row

25 Push jerk 40/25kg

25 Front squat 40/25kg
18min Time Cap

Option to complete in pairs:

1200m Row

60 Push jerk @ 40/25kg

60 Front squat 40/25kg

700m Row

40 Push jerk 40/25kg

40 Front squat 40/25kg

CrossFit TW18 Staines 15/11/2017

CrossFit TW18 – CrossFit

Warm Up

2 x 10 reps Weighted Shoulder Flexion

1 x 5/side CP Lat crawl

1 x 15 reps Staggered Ys

2 x 10 reps Band OHS

1 x 10 reps Forward Lat Stretch

1 x 10/side Side Lat Stretch

Skill Work

Gymnastics

40s work 20s Change Over

2 Rounds…2

1) Top Half Hollow Hold

2) Bottom Half Hollow Hold

2 Rounds…2

1) 4pt Handstand Wall Climb

2) Lumbar Holds

3 Rounds…3

1) Arch to Hollow Snaps

2) Hollow Tension Holds

3 Rounds…4

1) Body Tension Swings

2) Planche Slides or Front Support Hold

3) Low Bar or Box Jump to Front Support with Dip

3 Rounds…3

1) Strict Seated Band Transition Pulls

2) 1 Arm plank Holds

2 Rounds…2

1) Pike Push Up with Push Through

2) Body Levers

Cool Down

Lat Stretch ( Face Post)

Lat Stretch (Side on Post)

45* Floor Shoulder Stretch

CrossFit TW18 Staines 14/11/2017

CrossFit TW18 – CrossFit

Warm Up

Warm-up (No Measure)

2 Rounds

Pec Stretch 30s on each Side

10 Scap Push Ups

10 Wide Scap Push Ups

10 Banded Pulls

10 Banded Face Pulls

10 Banded Flies

10 Push Ups

Strength

Bench Press (4 x 6+ @75-85%)

3 x 6 Reps @75-85%

1 x Max Reps @ 75-85%

Skill Work

Prep For Skill Section:

KB TGU – Form & Quality of Movement

KB Strict or Push Press – KB Cradle & Press

KB OHS – Foot Position & Stability of elbow Lockout

Metcon (No Measure)

7min…

KB Turkish Get Up + Strict or Push Press + Overhead Squat

Notes…

– accumulate as many high quality repetitions (1+1+1) as you can. –

Alternate sides on each set.

– Build to a a load that becomes challenging but allows you to move well without compensating.

– This is a single KB TGU, strict or push press and overhead squat.

Gymnastics

SC: Ring Rows or Low Bar/Ring Pull Up

RX: Strict

RX+: Ring or Bar Muscle Up

In 5 min time cap…

– Ring Rows done in sets of 2-4 reps with full range of movement full extension of arms and ”Ring” must touch the chest.

– Low Bar/Ring Pull Ups in sets of 2-4 reps quality full range movement with full extension of the arm and chin over the bar of bottom of ring. Ensure the back is in an upright position (don’t lean back like the ring row)

– Strict Pull Ups & MU accumulate as many quality singles as possible you must come down between the reps (don’t drop, control down)

Cool Down

Lat Stretch

Bicep & Shoulder Stretch