CrossFit TW18 Staines 13/05/2019

CrossFit TW18 – CrossFit

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5min Brief…

ATHLETE GOAL…
Steady pace from start to finish in WoD

ATHLETE FOCUS…
Keep it controlled and don’t ”Rush” through the movements.

TOTAL TIME…
45min Warm Up / Workout / Accessory

Warm-up

9min EMOM…
Min 1: 50s Shuttle Runs
Min 2: 45s Russian KB Swing
Min 3: 25s Russian Twist
25s Hollow Hold

Movement Prep

Grab a barbell…
Barbell Good Morning
Strict Sit Up

Scale Options…
BARBELL GM…
DB held against chest
Banded Good Morning

STRICT SIT-UP…
No arm throws today!
DB Under Feet for support

Conditioning

Metcon (AMRAP – Rounds and Reps)

25min AMRAP…

400m Run (2:30min)
25/20 Cal Machine (1:30min)
20 Barbell Good Morning
15 Strict Sit-Up
.
.
SCALING OPTIONS…
400M RUN…
Run time 2:45min
Shorten the distance Row 500m

CAL MACHINE…
Bike time 2min
Row time 1:30min

Accessory

4 Rounds…MAX REPS(15-20)
25s Work 15s Change

Max DB Deficit Push-Ups
Max KB Bent Over Row 16/12.5
Max DB Hammer Curl 10/5

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