CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

2 rounds:

200m light run

10 light kb goblet lunges alternating legs

get class ready to go for the below as time will be tight

TODAYS FULL SESSION WILL BE ON A RUNNING CLOCK, SO BRIEF EVERYTHING BEFORE THE START OF CLASS AND MAKE SURE CLASS IS AWARE OF THE TIME AND HOW LONG THEY HAVE LEFT ON THE FRONT SQUATS BEFORE THEY NEED TO GET THEIR BARBELL READY AND HEAD OUT FOR THE RUN

Metcon (Time)

STRENGTH ENDURANCE

TIME ALLOCATION: 15 mins to include warm up

Leg endurance work:

3×15 front squats

rest 1 min after each set

*use 3 sets to increase load to moderate to heavy 15 rep front squat, start at a comfortable load, we havent put these kind of sets and reps so this will be very very tough. we want to start building good leg strength endurance and cyclical capacity

as soon as 15 mins is up class will go straight into the next part so they will need to have their barbells ready to go for this next piece and kettlebells

CONDITIONING

TIME CAP: 25 min cap on the workout (this will be 25 mins from the 15 mins to finish the front squats

1 mile run (1600m, members that lack a little fitness here can scale this run to 1km if needed)

into

10 rounds:

4 thrusters@35/25 (scale weight as needed)

6 burpees

8 kb swings@32/24 (scale this load as needed)