360 Ultimate Fitness - CrossFit Staines Daily workout

24/05/2018 Quickfit

CrossFit TW18 – 360 QuickFit (Ladies Only)

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Warm-up

Sally Up Sally Down- Lunges

20min: Metcon (Time)

250m Row

1 min rest

5 Burpees

10 Wall Balls

20 Box Jump Overs

30 Sit Ups

40 Plate GTOH

500m Row

40 Plate GTOH

30 Sit Ups

20 Box Jumps Overs

10 Wall Balls

5 Burpees

1 min rest

250m Row

‘Crossfit TW18 Staines 24/05/2018’

CrossFit TW18 – CrossFit

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Strength & Conditioning

Deadlift (2×8 @70%)

Snatch Grip Deadlift (3×5 @50% of 1rm Deadlift)

3RND: Metcon (No Measure)

10 x Double DB Row @ Heavy

15 x Face Pulls

Metcon

Metcon (Time)

For Time Complete:

21 Deadlift 100/70…60/40

42 Double Unders

15 Kettlebell Swings 32/24…24/16

30 Double Unders

9 Goblet Squats

18 Doubleunders”
No Time Cap

Core

Metcon (No Measure)

5 Rounds

5 Strict TTB

10 KB Side Bend 32/24…24/16

20 Medball Oblique Twists (Heavy)”
Slow/Controlled/Work through with no rest

CrossFit TW18 Staines 23/05/2018

CrossFit TW18 – CrossFit

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Conditioning

Metcon (No Measure)

3 Rounds…20w20r (8min)

10 Elevated Bench Dips

10 Bench Dips

Max Push Ups

Max Knee Push Ups

3 Rounds…20s/15s (10min)

Jump Squats

R Leg Box Step Jump

L Leg Box Step Jump

R Crab Walks

L Crab Walks

L Leg Assisted Box Pistols

R Leg Assisted Box Pistols

3 Rounds…30s/20s (7.30min)

DU’s

HSPU / HS Negs

Pull Ups / Negs

3 Rounds…30s/20s (7.30min)

Pistols

HS Walks/Taps/Lifts

Ice Cream Makers

5 Rounds…20s/15s (5.50min)

T2B

DU’s

Metcon

Frapee (Time)

(6min Time Cap)

21-15-9

Pull Ups

Burpees

22/05/2018 Quickfit

CrossFit TW18 – 360 QuickFit (Ladies Only)

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24min: Metcon (No Measure)

4 min work 2 min rest

5 Plate GTOH

5 Plate Sit Ups

2 min rest

5 Plate Sit Ups

10 Mountain Climbers

2 Min Rest

10 Mountain Climbers

5 Wall Balls

2 Min rest

5 Wall Balls

5 Burpees

2 min rest

‘Crossfit TW18 Staines 21/05/2018’

CrossFit TW18 – CrossFit

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Strength & Conditioning

Push Press (3×8 @70%)

At the end of every set pause overhead for 15 seconds

Skill Work

10Min: Kettlebell Clean & Jerk (20-30 each arm, working on form and speed)

Work on efficiency of the KB Clean & Jerk to maximise efficiency during a metcon

Metcon

12min: KB Clean (Time)

5 Rounds (12min time cap)

10 x KB Clean & Jerk (5 E/A) M – 24/16…F – 16/12

10 x Box Jumps 24/20

10 x Pullups (3 Muscle ups)
Spend 5 mins warming up to the KB working weight.

Conditioning

Row Sprint Capacity (Distance)

3 x 2:00min Row Sprint

*40 sec rest*
Record each round

21/05/2018 Quickfit

CrossFit TW18 – 360 QuickFit (Ladies Only)

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Conditioning

10min: Metcon (No Measure)

2 rounds 30s work/30s rest

Battle Ropes

Slam Ball

Walkouts

Skipping or Jumping Jacks

Sled push

Metcon

8min : Metcon (AMRAP – Rounds and Reps)

8 Airsquats

8 KB swings

8 Slam ball over shoulder

8 Burpees

Accessory

6min – 20s work / 10s rest

Plank

Side plank – each side

Flutter Kicks

Sit ups

Back extension

‘Crossfit TW18 Staines 21/05/2018’

CrossFit TW18 – CrossFit

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Strength & Conditioning

Overhead Squat (3×8)

Complete each set at 70% of your 1rm Overhead Squat
Chest tall/Shrug shoulders/Keep pushing through the bar

Front Squat (3×8)

Complete each set at 70% of 1rm Front Squat

Overhead Squat

Front Squat

Metcon

Skip Sprint (Time)

“For Time (5 Min Time Cap)

100 Skips

21 GTOH @ 70% OH Squat

15 Wall Balls 9/6

9 OH Squat

100 Skips”
– 100 skips for singles and doubles.

– Go unbroken.

– If not completed add uncompleted reps onto time.

Weightlifting

Clean Technique

“Clean Technique

5 Rounds with 3 sec pause Up & Down

@

Mid Shin

Knee

Hip

@50%1rm”
Start from floor, hold onto bar until you have completed all reps in one set

CrossFit TW18 Staines 20/05/18

CrossFit TW18 – CrossFit

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Jenkins (AMRAP – Rounds and Reps)

(with a Partner) in 40 minutes

50 Burpees

400 meter Run

50 Kettlebell Swings (24/16 kg)

400 meter Run

50 Pull-Ups

400 meter Run

50 Push-Ups

400 meter Run

**Split work between partners as needed. Run together.**

CrossFit TW18 Team WoD 19/05

CrossFit TW18 – CrossFit

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Metcon (Time)

As a pair, for time:

600m row

60 double unders / 90 single unders (each)

600m run

800m row

80 double unders / 120 single unders (each)

800m run

1000m row

100 double unders / 150 single unders (each)

800m run

1200m row

120 double unders / 180 single unders (each)

1200m run

‘Crossfit TW18 Staines 18/05/18’

CrossFit TW18 – CrossFit

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Strength & Conditioning

Bodybuilding (No weight scoring for this section)

3 Rounds

12 x DB S/L RDL

12 x DB Lunges EL

30 x Clams EL

2 Rounds

15 x Banded Flys

12 x Ring Rows

15 x Dorsal Arm Rotations

Metcon

21/15/9 Wallball/TTB/Dead (Time)

For Time

3 Rounds

21 Wallballs 9/6

15 TTB

9 Deadlifts 100/70 70/50
7Min Time Cap

Metcon

Metcon (Time)

200m Walking Lunge
15Min Time Cap

EMOM

Metcon (No Measure)

12 Min

1. 10 S/A KB Swing (Russian)

2. 30 Sec Hollow Hold

3. 40 Sec Walk Outs
1. = 10x each arm. Use a challenging weight with no rest.