CrossFit TW18 – CrossFit
5min Brief…
GOAL…
Skill work followed by a nasty chipper, how far can you get?!
FOCUS…
Looking to get better efficiency with Strict Muscle Ups or Transitions.
TIME…
38min total so A LOT to get through.
Warm-up incorporates some of the basic movements and scaling options for the chipper.
Warm-up
8min AMRAP…
5 KB Deadlifts 16/12
5 Russian KB Swings
5 Shoulder Swings
5 Heals Above Hips
5 FG Ring Rows
5 Up-Downs
Skill Work
10min
Muscle Up Transition Drill…
20s On 20s Off 3 Rounds
FG Ring Rows
FG Transitions + Dip
FG Jumping MU + Dip
FG RR Hang / Dead Hang
Muscle Ups / Jumping BMU
Box Dips
(Cant Lockout – Box Dips)
Prep For Metcon
5min Barbell Loading…
5 Power Clean
Sc 30/20kg
RX 45/30kg
RX+ 60/45kg
Conditioning
Metcon (AMRAP – Rounds and Reps)
15min AMRAP…
60 KB Swings 20/12(24/16)
600m Run
40 T2B
30 Power Clean 45/30(60/45)
20 Muscle-Ups*
*Athlete choice for Bar or Ring Muscle-Up
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Scaling…
KB Swing…
Weight
Overhead today
Sub Russian Swing
Sub Heavy KB Deadlift
Run…
3:30m on any Machine
50cal Bike
75 Cal Row
Toe to Bar…
Toes to Something
Knee Raises
V-ups on the floor
Power Clean…
Weight
Quick Singles
5-7 TnG reps
DB Power Clean
DB Hang Power Clean Box Jumps
Muscle Up…
Jumping Ring MU + Lockout
Bar MU + Lockout
FG Ring Transition + Lockout
FG Ring Row
Can’t Lockout Box Dips