CrossFit New Plymouth – CrossFit

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Metcon (Weight)

“WARM UP AS NEEDED FOR TODAYS TESTS

1. STRENGTH

in 12 mins

in 3 sets build to max 5 rep sumo deadlift then continue in as many sets as needed to heaviest 1 rep

Metcon (Time)

2. SKILL INTERVAL CAPACITY

12 MIN CAP ON THIS

for time

*PERFORMED AS 1 MIN ON 1 MIN OFF:

30 RING OR BAR MUSCLE UPS FOR TIME

OR

50 TTB OR KNEE RAISES (performed the same way)

*MEMBERS CAN CHOOSE ONE OF THE ABOVE MOVEMENTS AND GO FOR IT. THE 1 MIN ON/1 MIN OFF WILL TEST HOW THEY RECOVER FOR EACH NEXT SET

Metcon (Time)

3. DUMBELL BATTERY AND THRESHOLD CAPACITY (*NOTE THIS IS CHANGED FROM LAST TIME, THE REPS HAVE INCREASED, GOAL IS STILL THE SAME)

10 MIN TIME CAP

FOR TIME:

30 box jump overs

20 double dumbell snatches@22.5/15

20 box jump overs

30 double dumbell snatches@22.5/15

*THIS WILL TEST PURE THRESHOLD SO GET MEMBERS TO MOVE QUICK HERE AND PUSH THE PACE