CrossFit TW18 Staines 05/08/19

CrossFit TW18 – CrossFit

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5min Brief…

Athlete Goal…
Today’s partner workout is all about identifying sets of the movements (other than the row) that can be done fast and unbroken with minimal transition time between partners.

Warm-up

Warm-up (No Measure)

1 ROUNDS
With a partner, “Mirrored”
8 Up-downs
8 Air Squats
8 V-ups/Tuck-ups
8 Plate Ground to OH 10/5kg

Into…

1 ROUND
alternate movements – P1 rows then P2 rows, etc
300m Row
10 Burpees
10 Toes to Bar
10 DBL DB G2OH 10/5kg DB

Into…

Movement Prep…
– 10 Kip Swings
– 7 Kip Swings + Knees up
– 7 Kip Swings + Knees Up + Kick
– 7 Toes to Bar

Partner Workout

Metcon (Time)

IN TEAMS OF 2…35min Time Cap

FOR TIME
2000m Row/Bike 120/100
120 Burpees
1000m Row/Bike 60/50
100 Toes to Bar
500m Row/Bike 30/20
80 DBL DB GTOH 12.5/7.5-Rx+15/10

Switch every 250m on the rowers / Bikes
Split work between the two in any way
—————————————
Row…
average of 2:00 or less pace per 500m

2000m Row — 120/100 Calorie Bike (8:00 Cap)
1000m Row — 60/50 Calorie Bike (4:00 Cap)
500m Row — 30/20 Calorie Bike (2:00 Cap)

An overall 8-10 minutes of work on the movement portions,
DBL DB Ground to OH could go a little quicker.

Burpees..
Alt every 2-5 Reps
Sub – Up Downs

T2B…
Alt every 5-10 Reps
Sub – Heels above Hips
Sub – Toes to Pole

GTOH…
Alt every 5-10 Reps
Sub – Plate GTOH
Sub – KB Russian Swings

Top Finishers…
23-33min

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