CrossFit TW18 Staines 24/10/18

CrossFit TW18 – CrossFit

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Test Week

Shoulder Warm Up…
Using a red or black band
10 Pass Over’s
10 Behind Head Press
10 Pass Arounds
10 Pull Aparts
10 Front Raises

15min: Shoulder Press (1 RM)

– Maximum of 5 Lifts between 80%-1RM
– Suggested progression
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– Do not lift your CURRENT 1rm today, plan the lead up to go just under and just over the current 1rm to ensure a PB
– You must go to failure. Failure is at least a 5 second pause on the way up

Conditioning

24min: Metcon (No Measure)

Weighted Vest are optional…

Core Conditioning (7min)
3 Rounds…20sW10sR
Mountain Climbers
In & Outs
Leg Raises Rings or Bar
Tuck Raises Rings or Bar

Weighted Vest are optional…

Shoulder Stability & Strength (7min)
3 Rounds…20sW15sR
Wall Pike Hold
Wall / Box Walks
Handstand Kick Ups
Box Pike Push Ups / DB Press

Weighted Vest are optional…

Push Up Strength (10.30min)
3 Rounds…20sW15sR
Tricep Pushdowns
Push Ups -Elbows In
Box Dips
Low Plank to High Plank
DB Tricep Extension
Explosive or Knee Push Ups

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