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Components
Weighted Pull-ups
Settings
Location
(All)
CrossFit Staines
Program
Conditioning
CrossFit
Olympic Weightlifting
Open Gym
Date
Workout
CrossFit TW18 Staines 12/09/2018 - CrossFit Staines
Class
(All)
6:00am CrossFit
7:00am CrossFit
9:30am CrossFit
5:30pm CrossFit
6:30pm CrossFit
7:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (8/5)
Workout
CrossFit TW18 Staines 12/09/2018
Warm Up
1min each side Lat Smash
2 Rounds...
10 Weighted Shoulder Ext
10 Pull Aparts
5 Scap Pull Ups
5 Pull Ups or Ring Pull Ups
5 Downward Dog Dive Bombs
Strength
10min: Weighted Pull-ups (4 Rds - 2 Weighted Pull Ups & 5-10 Ring Pull Ups)
Alternatives...
-Weighted Pull Up
-Negative Pull Up (4s Drop)
-Banded Negative Pull Up (4s Drop)
Focus…
Strict Movement only.
-No Swinging.
-Select a movement that challenges you.
-Ensure your chin goes over the bar.
-Fully extend arms at bottom of the Pull Up.
Skill Work
Metcon (No Measure)
12min E90s...4 Rounds
30s Front Support Hold + Max Ring Push Ups
30s Ring Row Hold + Max Ring Rows
Count your Ring Push Ups and Rings Rows each round to stay consistent
*every 90s alternate between the two supersets dreams me as follows…
90s - 30s Front Support Hold straight into Max effort Ring Push Ups remaining time is rest
90s - 30s Ring Row hold (cheat to ring) straight into Max effort Ring Rows*
Gymnastics
Metcon (No Measure)
12min EMOM…30
Work through each progression for 2 Rounds each progression before moving on, if you struggle on one element stay with it for the remaining rounds.
Handstands 30s Work - 2 Rounds each progression
2 Rds of 30s - Holds
2 Rds of 30s - Weight Shift
2 Rds of 30s - Palm Lift (Keep Fingers on Floor)
2 Rds of 30s Hand Lift
2 Rds of 30s - Shoulder Tap
2 Rds of 30s - Hip Tap
*Handstand can be done as Wall Walk although it’s better to practice your kick ups and back to wall holds*
Conditioning
Metcon (No Measure)
Tabata - 3 Rounds - 20sW15sR
Chin to Ring Holds
Burpees
Ring Pull Ups
Burpees
T2R
*can start in different elements*
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, 12, September 2018
Male Clients
1
mike
willerton
6:00am CrossFit
5 x 2 @ 2.5 kg
2
Chris
Baiden
7:30pm CrossFit
5 x 2 @ 0 kg
strict
2
Martyn
Vallis
6:00am CrossFit
5 x 2 @ 0 kg
blue band
2
Ady
Griffith
6:30pm CrossFit
4 x 2 @ 10 kg
2
Andrea
Paddeu
6:30pm CrossFit
4 x 2 @ 24 kg
2
Byron
Windt
6:30pm CrossFit
4 x 2 @ 16 kg
2
Chris
Topping
6:30pm CrossFit
4 x 2 @ 24 kg
2
Glenn
Wilson
6:30pm CrossFit
4 x 2 @ 8 kg
Female Clients
1
Deborah
Tate
9:30am CrossFit
5 x 2 @ 5 kg
1
Sheryl
Bradley
9:30am CrossFit
5 x 2 @ 5 kg
2
Veronica
Wells
6:00am CrossFit
5 x 2 @ 2.5 kg
2
Vicki
Everett
9:30am CrossFit
5 x 2 @ 2.5 kg
3
Jeanette
Adams
6:30pm CrossFit
2 x 2 @ 0 kg
negatives
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