CrossFit TW18 – CrossFit
Warm-up
Partner WU (Switch Back and Forth, each athlete completes 2 rounds of each movement…cut the warm-up at the 6:00 mark!)
2 Rounds
Partner 1 – 10 Forward/Back Leg Swings Each Leg
Partner 2 – 6 Fire Hydrants Each Leg
2 Rounds
Partner 1 – 10 Tuck Jumps
Partner 2 – 10 Air Squats
2 Rounds
Partner 1 – :30 Pigeon Each Leg
Partner 2 – :30 Calf Stretch Each Leg
Prep For Metcon
Thruster
– 5 Reps Front Squat
– 5 Reps (pause in dip with fast go call) Push Press
– 5 Reps Front Squat (pause in ¾ stand) then Push Press
– 5 Reps of Full Thruster (no pause)
Pull Up
– 5 scap pull-ups
– 5 kip swings (shoulder initiated swing, feet stay together and belly tight)
– 5 dynamic kip swings (press down on bar and raise eye level toward bar in back of swing)
– 5 kip swings + knees up (knees up in back position of swing)
– 5 pull-up attempts
Metcon
Metcon (Time)
“FRAN-ish”
2 SETS
12-9-6
Thrusters 35/25 (Rx+42.5/30)
Pull-ups
-Rest 2:00 Between Sets-
Strength
15min: Back Squat
3 x 3 @ 75% (moderate-heavy)
3 x 2 @ 80% (heavy)
*Work Quickly…Roughly based on 1RM