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Workout

CrossFit TW18 Staines 26/06/19

5min Brief...

ATHLETE GOAL...
Complete big sets on the Push Jerks and unbroken or a quick two sets for the Muscle Ups. The key is to save the shoulders and limit fatigue as much as possible.

ATHLETE FOCUS...
Muscle Up transition and finding the appropriate scaling option in the EMOM so you are best prepared for the workout

TOTAL TIME...
50 mins working today (warm-up, barbell review, extended warm-up, MU review, skill session, workout). The timeline is tight so we will use the warm-up to set up the class.

Warm-up

1:

8min...
30s Bike/Row
5 Pausing FG Ring Row
5 BB Strict Press
5 Ring Transitions
5 Hollow Rocks

Skill

2.PUSH JERK PROGRESSION..
• Push Press (with pause at dip)
• Push Press (with no pause)
• Toes to Dip Bar OH (Tall & Under)
• Push Jerk (with barbell)

_____________________________

3: Metcon (No Measure)

12min EMOM
MIN 1...
1) 3rds - 30s MU Transitions
2) 3rds - 30s Ring or Bar MU
                 30s MU Attempts
                 30s Banded MU
                 30s Jumping MU

MIN 2...
3 Push Jerks (Build Weight each round)
RX+ 50/35 - RX 40/30

_____________________
MUSCLE-UP PROGRESSION...
•Banded MU
•Jumping Muscle Up
•Jumping C2B
•Kip on Rings
•Hip to Rings

Workout

4: Metcon (AMRAP - Rounds and Reps)

15min...
Group 1...             Group 2...
25 Push Jerks     25/20 Cal
5 Muscle-Ups      5 MU
25/20 Cal              25 Push Jerks

RX+ MU - RX Jumping
RX+ 50/35 - RX 40/30

_____________________
SCALING
REPS, LOADING, VOLUME...
Push Jerk...
Take loading down to allow to be done in 2-3 sets.

Muscle Ups...
If athletes cannot complete 5 reps each set scale down to 2-3 reps.

Bike/Row...
scale calories down to complete in less than 2:00

MOVEMENT ADJUSTMENTS...
Push Jerk...
DB push jerk
Push press
DB floor press

Muscle ups...
Bar MU
Ring MU
Banded MU
Jumping MU
Jumping C2B

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, 26, June 2019

Male Clients

1

Jamie
Farrugia

5:30pm CrossFit

3 + 27

2

Luke
Norwood

5:30pm CrossFit

3 + 14

3

Marcus
Warden

6:30pm CrossFit

3 + 0

50kg - jumping

4

The
Panda

6:30pm CrossFit

2 + 28

DB 20kg Strict press - MU Ring

5

Simon
Thorp

9:30am CrossFit

3 + 30

50kg - Jumping

6

Phil
Langley

6:30pm CrossFit

3 + 25

40kg - jumping

7

Luke
Tweddell

6:30pm CrossFit

3 + 21

50kg - jumping

8

Matt
Chard

7:00am CrossFit

3 + 10

50kg Banded MU

9

Alex
Scott

9:30am CrossFit

3 + 1

50kg - Banded MU

10

Andrew
Crane

9:30am CrossFit

3 + 0

40kg - Banded MU

11

Daniel
Reilly

6:30pm CrossFit

2 + 51

40kg - jumping

12

Louis
Hill

5:30pm CrossFit

2 + 40

40kg - jumping

13

Marco
Almeida

9:30am CrossFit

2 + 30

40kg - Jumping

14

Andy
Walker

7:30pm CrossFit

2 + 27

40kg - jumping

14

Bradley
Smith

5:30pm CrossFit

2 + 27

50kg - jumping

15

Tom
Bebb

7:30pm CrossFit

2 + 26

40kg - jumping

16

James
Cretella

6:30pm CrossFit

2 + 25

50kg - jumping

17

Jordan
Ganley

6:00am CrossFit

2 + 20

50kg Jumping

18

Chris
Baiden

7:30pm CrossFit

3 + 17

7.5kg DB Strict Press Banded Pull Ups

19

Wesley
Wallendorf

6:00am CrossFit

3 + 0

15kg Shoulder Press - Jumping

20

mike
willerton

6:00am CrossFit

2 + 43

30kg Jumping

21

Matt
Archer-Davis

5:30pm CrossFit

2 + 33

30kg - jumping

Female Clients

1

Sheryl
Bradley

7:30pm CrossFit

2 + 23

MU Attempts

2

Kristy
Gunning

9:30am CrossFit

3 + 30

30kg - Jumping

3

Tammy
Heydenrych

7:30pm CrossFit

3 + 26

35kg - jumping

4

Juliana
Souza Campos

6:00am CrossFit

3 + 25

30kg Jumping

5

Jess
Munro

6:30pm CrossFit

3 + 20

30kg - jumping

6

Lorna
Butchers

6:30pm CrossFit

3 + 2

30kg - jumping

7

Mary
Baiden

7:30pm CrossFit

2 + 45

30kg - jumping

8

Claire
Archer-Davis

5:30pm CrossFit

2 + 39

30kg - jumping

9

Siobhan
Waters

7:00am CrossFit

2 + 31

30kg Jumping

10

Gemma
Froggatt

7:00am CrossFit

2 + 29

30kg Jumping

11

Judit
De nova

7:30pm CrossFit

3 + 30

27,5kg - jumping

12

Annie
Meek

5:30pm CrossFit

3 + 21

27kg - jumping

13

Julie
Camachon

9:30am CrossFit

3 + 2

25kg - Jumping

14

Emily
Hogg

6:30pm CrossFit

3 + 0

12.5kg -Pull Ups Banded

14

franciele
costa

7:30pm CrossFit

3 + 0

25kg - jumping

14

Regina
Cunha

7:30pm CrossFit

3 + 0

25kg - jumping

15

Zoe
Kier

5:30pm CrossFit

2 + 43

27kg - jumping

16

Ana
Briggs

9:30am CrossFit

2 + 42

25kg - Jumping