matt, Author at 360 Ultimate Fitness

About matt

Affiliate Owner at CrossFit TW18, Staines upon Thames

Team WOD

CrossFit TW18 – CrossFit

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Warm-up

Metcon (AMRAP – Reps)

Partner 18.1

8 T2B

10 DB C&J

14/12 Cal Row

20 mins

Metcon (AMRAP – Reps)

20 Mins

Wall Balls 2,4,6,8,10…

Med Ball Run 200M

5 Burpees Sync

Open Gym 24/02/18

CrossFit TW18 – Open Gym

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Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

CrossFit TW18 Staines 23/02/2018

CrossFit TW18 – CrossFit

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Warm Up

Warm-up (No Measure)

3 Rounds

10m Bear Crawl

8 Scap Pull Up

20s Handstand Hold/Wall Walk

10 Push Up

Overhead Mobility

Strength

Push Press (3×4 Reps & 1xMax Reps @85-90%)

Suggested Build Up to working Sets…

1×4 Reps @ 45%

1×4 Reps @ 55%

1×4 Reps @ 65%

1×4 Reps @ 75%

3×4 Reps @ 85-90%

1xMax Reps @ 85-90%

*Only last set is to be noted down*

Conditioning

Metcon (AMRAP – Rounds and Reps)

10min

20 KBS 24/16

20 Push Up

20 Box Jump 20/24”

20 DUs

Skill Work

18.1 Skill Practice

Crossfit TW18 Staines 22/02/2018

CrossFit TW18 – CrossFit

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Warm Up

Warm-up (No Measure)

2 Rounds

10m Lunge & Twist

8 Wall Squat

10m Frog Hop

8/side Single Leg Step Up

Hip Mobility

Strength

Back Squat (3×4 Reps & 1xMax Reps @ 85-90%)

Suggested Build Up to working Sets…

1×4 Reps @ 45%

1×4 Reps @ 55%

1×4 Reps @ 65%

1×4 Reps @ 75%

3×4 Reps @ 85-90%

1xMax Reps @ 85-90%

*Only last set is to be noted down*

1 Arm DB Press (4 x 6 Rep)

Prep For Metcon

3 Rounds (Building Weight)

5 RDL

3 High Pull

3 Pull Under

3 Squat Clean

Conditioning

Invictus – Five-Minute Capacity Test (AMRAP – Rounds and Reps)

5min

5 Squat Cleans (60/42.5)

10 Burpees Over the Barbell

Skill Work

Spend 5-10 working on a weakness. Eg.

Double Unders

Pull Up

Toes to Bar

Handstand

22/02/2018 Quickfit

CrossFit TW18 – 360 QuickFit

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Warm-up (No Measure)

2 rounds

10m Lunge/Twist

10 Air Squats

10m Bear Crawl

10 KB Swings

EMOM: Metcon (No Measure)

25 mins

1 – 40s row

2 – 8 KBS + 8 Goblet Squats

3 – Sled Push/ Pull

4 – 40s DU/SU/ Jumping Jacks

5 – 20m DB walking lunge

CrossFit TW18 Staines 21/02/2018

CrossFit TW18 – CrossFit

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Skill Work

Bar Muscle Up Drills Part 1… (No Measure)

10min Mobility…

45s/side Subscapular Smash

45s L-Sit Shoulder Ext

45s/side Sprinklers

45s/side Internal Joint Capsule

45s/side Posterior Joint Capsule

45s Band Pull Aparts

8min…Swing & Knee Raise

3-6 The Magic Button

3-6 The Pull Back

3-6 Explosive Knee

3- 6 Explosive L-Sit

6min…

3-6 Jumping Muscle Up

5-Max Straight Bar Dips

8min…

Max Rep Strict Pull Up

Max Rep Jumping Negs

Max Rep Ring Pull Up

3 Stage Hand Lift Wall Walk

Conditioning

Metcon (2 Rounds for reps)

In Pairs…(1 Works / 1 Rests)

EMOM 10min

6 Burpees

Max Effort DB Power Snatch

RX+ RX SC

22.5/15 15/10 10/5

…Rest 1min…

2min…

Max Effort Partner Hand Taps in Push Up Position

19/02/2018 Quickfit

CrossFit TW18 – 360 QuickFit

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Warm-up (No Measure)

1 min Skipping

Then

2 rounds

10 Airsquats

10 sit ups

10 KB Swings

6min: Metcon (AMRAP – Rounds and Reps)

15 DUs/ 30 Singles

10 Slam Balls

5 Ring Rows

3 min rest

15 KB Swings

10 Goblet Squats

5 Sit Ups

3 min rest

15 DUs/30 Singles

10 Box Jumps

5 Burpees

CrossFit TW18 Staines 20/02/2018

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

2/3min

Double Unders Work

2 Rounds

10m Bear Crawl

8 Scap Pull Up

6 Wall Squat

8 Scap Push Up

Conditioning

Prep For Metcon…

3 Rounds..Build Weight

3 DB Power Clean

3 Toes To Bar (K2E to Knee Raises)

3 Burpee over the DB

3 Pull Ups (Jumping or Ring Pull Up)

3 Push Ups (Knees)

3 Air Squats

RX+ RX SC

22.5/15 – 15/10 – 10/5kg

Metcon (AMRAP – Rounds and Reps)

Conditioning

3 Rounds…Each (18min)

Part 1…

90s AMRAP

8 DB Power clean

6 Toes To Bar

4 Burpee over the DB

…Rest 90s…

Part 2…

90s AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

…Rest 90s…

Core

Metcon (No Measure)

3 Rounds

20s Side Plank L

20s Side Plank R

20s Hanging L-Sit

19/02/2018 Quickfit

CrossFit TW18 – 360 QuickFit

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8min : Warm-up (No Measure)

2 rounds- 30s work/30s rest

Battle Ropes

Slam Ball

Jumping Jacks

Sled Push

10min: Metcon (AMRAP – Rounds and Reps)

10 Box Jumps

10 KB Swings

10 Slam Balls

10 Burpees
2 min rest

7min: Metcon (AMRAP – Rounds and Reps)

7 Plate GTOH

7 HR Push Ups

7 Plate Sit Ups

CrossFit TW18 Staines 19/02/2018

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds…

10/side – Internal Rotation

10/side – External Rotation

5-10 Push Ups

5-10 Bench Press

Strength

Incline Bench Press (3 x 4 / 1 x Max @ 85-90%)

Suggested Build Up to working Sets…

1×4 Reps @ 45%

1×4 Reps @ 55%

1×4 Reps @ 65%

1×4 Reps @ 75%

3×4 Reps @ 85-90%

1xMax Reps @ 85-90%

*Only last set is to be noted down*

Conditioning

5min Prep For Metcon…

Partner Wod (Share Bars)

Build Weight

3-4 Rounds…

7 Deadlift

2 HSPU ( 5 DB Press)

Options. Choose options that allow you to push hard on each round

Deadlift Weight…

RX+ RX SC

60/45 – 50/35 – 40/25

HSPU Variations…

RX+ – HSPU

RX – Reduced ROM (ab-mat)

SC – feet on box HSPU or standing DB Press 15/10kg

Metcon (AMRAP – Reps)

10min…

Partner WoD (1 Works 1 Rests)

14 Deadlifts

Max Effort UB HSPU

Score – Max HSPU

…Then 1min Rest…

2min Max Effort T2B (AMRAP – Reps)

Complete as many T2B Reps in 2min.

Scale as necessary

T2B to K2E to Kee Raises to v-Sit Ups