360 Ultimate Fitness - CrossFit Staines Daily workout

CrossFit TW18 Staines 25/09/2017

CrossFit TW18 – CrossFit

Warm Up

2 Rounds…

20 – Shoulder Ext Pulses

20 – Shoulder Dislocates

20 – Anckle Openers

10 – Wall Squats

Perfect Lunge Flow

Skill Work

Metcon (No Measure)

10 min EMOM….

5 Strict deficit HSPU

10 to 20 Alt pistols

2min Rest

3min – Wall Balls

UB 25 Wall balls how many UB sets of 25 can you do?

Choose your weight

3min – T2B (K2E or V-sit Ups)

UB 8 Toes to bar – how many UB sets of 8 can you do?

3min – DU’s

UB 20/40/60 DU’s

how many UB sets can you do?

Choose your rep scheme.

Notes.

– Adjust the DU reps to your own ability

– T2B focus on the hollow to arch, leaver the arms, bent the knees and kick the feet up to the bar

– On the wall balls, focus on consistency (stand in the same place, hit the target at the peak/apex of your throw, smooth catch of the ball into a squat, bounce from the bottom of the squat etc.)

– You can choose any WB weight that would challenge you

Weightlifting

Hang Power Clean & Jerk (35 Reps – 5 sets 7 reps @ 50-60%)

Notes….

>TnG (Touch and Go) >% that allows you to move smoothly

>emphasis is on form, not load

>aim to link the power clean & jerk

>move smooth & fast

>See how your form >Aim to stay as consistent as possible.

>pay attention to your positions, rhythm, breathing

Core

Metcon (No Measure)

Acc…3 Rounds

30s Work 20s Rest

Straight Arm Sit Ups with Wall Ball

Planks Side Touches

Leg Raises

CrossFit TW18 Staines

CrossFit TW18 – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

5 OHS

5 OHS W/ Pause

5 1.25 OHS

Weightlifting

Snatch

Every 90s for 5 rounds – 2 squat snatches

Every 90s for 5 rounds – 1 squat snatch

Metcon

Metcon (Time)

4 rounds

30 calorie row

20 power snatch 30/20

10 burpee over row

*Rest 2 minutes between rounds*

CrossFit TW18 Team WoD 23/09

CrossFit TW18 – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

200m gentle jog

10 partner deadlifts 40kg

10 partner medball throws

Metcon

Metcon (Time)

As a pair, complete the following:

Part A

400m run

40 partner deadlifts 60/40kg

10 synchro bar facing burpees

400m run

32 partner deadlifts 80/50kg

10 synchro bar facing burpees

400m run

24 partner deadlifts 100/60kg

10 synchro bar facing burpees

400m run

16 partner deadlifts 120/70kg

10 synchro bar facing burpees

400m run

8 partner deadlifts 140/80kg

10 synchro bar facing burpees

REST 5 MINUTES FROM WHEN THE LAST PAIR FINISHES

Part B

400m synchro KB on chest carry

200 double unders

100 med ball cleans

50 devils press 15/10kg

CrossFit TW18 Staines 22/09/17

CrossFit TW18 – CrossFit

Warm Up

Warm-up (No Measure)

5min Rowing (aim to keep consistent split time)

1 – Stroke Rate 22

2 – Stroke Rate 24

3 – Stroke Rate 26

4 – Stroke Rate 28

5 – Max Effort

3 Rounds

20m Monkey

8 Scap Push Up

8 Scap Pull Up

Metcon

Unpartitioned Angie (Time)

100 Pull Up

100 Push Up

100 Sit Up

100 Air Squat
Complete all reps in any way or order. 10 Rounds of 10, 20 Rounds of 5 Reps.

20min Time Cap to complete all 400 Reps.

Cool Down

Full Body Stretch Out/Foam Roll

CrossFit TW18 Staines 21/09/17

CrossFit TW18 – CrossFit

Warm-up

Weightlifting

Overhead Squat (4 x 2+ @ 90-95%)

If struggle to load an Overhead Squat then use same rep scheme for Front Squat

Javelin Press (4 x 6 )

Metcon

Metcon (AMRAP – Rounds and Reps)

10min

10 Box Jump 24″/20″

10 Push Press 40/27.5 (Rx+50/35)

10 Toes to Bar

Cool Down

Metcon (No Measure)

Easy 1000m Row
Complete @ stroke rate of 22-24

CrossFit TW18 Staines 20/09/2017

CrossFit TW18 – CrossFit

Warm Up

TGU Flow

OHS DB or KB

3 min

Alternating TGU (with a KB)

accumulate as many high quality repetitions as you can.

3min

3/side Single Arm KB or DB overhead squat

accumulate as many sets of 3 / side as you can.

Weightlifting

Sumo Deadlift (4 Sets 2+ reps @ 90-95%)

Strength

Power Clean (10min to Build to 1RM)

Notes…

•Pause @ receiving position

•Build to a heavy single (H1)

• Time Cap 10 min

• THEN do 10 power cleans @ 80% H1

Accessory

Metcon (No Measure)

6min EMOM

30s – Kipping Pull Ups

8/side – Split Squat

CrossFit TW18 Staines 19/09/17

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

Weightlifting

Snatch Pull + Snatch (1 Snatch Pull + 2 Slow Pull Snatch)

Every 90s for 12 Rounds

1 Snatch Pull + 2 Slow Pull Snatch

Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight)

Metcon

Metcon (AMRAP – Reps)

6min Ladder 3,6,9,12…

Power Snatch 35/25

Wall Ball 9/6
Choose a weight the allows you to continue moving with minimal rest.

Accessory

1 Arm Row (4 x 10)

Barbell Curl (4 x 10 )

Hollow Rocks (4 x 15)

CrossFit TW18 Staines 18/09/2017

CrossFit TW18 – CrossFit

Warm Up

Clean Warm Up (No Measure)

2 Rounds…

3 RDL

3 Rows

3 Muscle Cleans

3 Strict Press

3 Front Squat

3 Push Press

3 Hang Power Clean

3 Pull Unders

3 Thrusters

Weightlifting

Clean and Jerk (10min EMOM – 1 Clean + 2 Jerks – Build Weight)

10min EMOM

(1+2) @ 65+%, go every 60-90 seconds. Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight

Conditioning

Metcon (2 Rounds for reps)

Partner WoD

3 Rounds

2 min work : 2 min rest

Alternate P1 & P2

…Part 1. AMRAP…

5 Power cleans 50/30 (40/20)

5 C2B (Pull Up/Jumping)

5 Burpee Over Bar

…Part 2. AMRAP…

8 DB snatches 22.5/15 (15/10)

8 Box Jumps 24/20

8 T2B (K2E/V-sit ups)

Crossfit

CrossFit TW18 – CrossFit

Warm-up

Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon (AMRAP – Reps)

Thruster / Bar over burpee ladder

In a 6 minute window, complete as much of the following ladder as possible, increasing by 3 reps

each round:

3 x Thrusters (30kg / 20kg )

3 x Bar over burpees

6 x Thruster (30kg / 20kg )

6 x Bar over burpees

9 x Thruster (30kg / 20kg )

9 x Bar over burpees

12 x Thruster (30kg / 20kg )

Etc.

Metcon (AMRAP – Reps)

Viking Kelly

For time:

3 rounds of:

20 x Calorie Row

20 x Box jumps 24″/20″

20 x Wall ball 9/7kg

CrossFit TW18 Team WoD 16/09

CrossFit TW18 – CrossFit

Warm-up

Metcon

Warm-up (No Measure)

Med ball volleyball

Metcon (Time)

As a pair, 2 rounds for time:

60 alternating DB snatches 22.5/15kg

50 alternating wall balls 9/6 – DROP = 10 synchro burpees

40 burpee-over-bar

30 sumo deadlift high pull 40/27.5

20 alternating clusters 40/27.5

10 BBJO 30/24

Round 1 – complete a 20 cal row as a pair between each movement (10 calories each)

Round 2 – complete a 200m run together, as a pair, between each movement (200m each)