CrossFit TW18 – CrossFit
5min Brief…
ATHLETE GOAL…
Continuous movement in a longer gymnastic and double under workout.
ATHLETE FOCUS…
Finding suitable scales that will keep you moving
TOTAL TIME…
42 mins between
Warm up, Skill, Conditioning
Watch the timeline!
Warm-up
5min AMRAP (3 rounds)
20 Single Unders
10 Kipping Swings
8 False Grip Ring Rows
6 Lunges
Skill Work
10min EMOM…
MIN 1…
2 Strict Muscle-Ups
4 Banded/Jumping MU
4 False Grip Ring Pull-Ups
6 Banded Strict Pull Ups
MIN 2…
45s DU’s Attempts
45s TU’s Attempts
Conditioning
Metcon (Time)
25min Time Cap…
50 Lunges
50 K2E
100 DU / 200 SU
5 MU / 10 Strict PU
40 Lunges
40 K2E
80 DU / 160 SU
10 MU / 15 Strict PU
30 Lunges
30 K2E
60 DU / 120 SU
15 MU / 20 Strict PU
.
.
Focus should be on…
– UB lunges
– K2E sets of 5-10
– DU’s big sets
– Muscle Ups sets of 2-3
SCALING OPTIONS…
LUNGES…
Up Downs
Air Squats
KNEE TO ELBOWS…
Lying Toes to Post
V-ups
Alt V-Ups (Opposite Hans to Foot)
DOUBLE UNDERS…
SU x 2 of DU
Penguin Jumps (coordination)
MUSCLE UPS…
Banded Muscle Ups
Jumping Muscle Ups
Banded Strict Pull Ups