CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

2 rounds:

1 turkish get up w/ 3×1 arm kb OHS+3 presses then back down (complete this on both sides)

20 sec single arm hang from the rig on each arm

Metcon (No Measure)

SKILL WORK

TIME ALLOCATION: 12 mins

4-5 rounds through:

3 strict pull ups

straight into

3 kipping pull ups

straight into

3 c2b pull ups (butterfly or kipping) or max effort C2B pull ups

or

4-5 rounds of working through perfect transitions between:

5 TTB straight into 5 pull ups (kip or butterfly)

or

4 times through:

pick either TTB or pull ups to work through some skill work, movement progression or max effort sets

rest 90 secs between each

Metcon (Time)

CAPACITY

TIME ALLOCATION: 25 mins to include warm up movements

TIME CAP: 18 min cap, this will give 6 2 min blocks to get the work done

for time but this will be performed as 2 mins work/1 min rest until the work is complete

400/300m row or 400m run

30 hang power cleans@50/35

30 front squats@50/35

30 hang power snatch@50/35

30 front rack lunges@50/35

100 double unders or 50 barhops