CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

3 rounds

5 deadlifts

5 hang power clean

5 shoulder 2 overhead

20m overhead carry each side

Metcon (Time)

A). RUNNING CLOCK WORKOUT

TIME ALLOCATION: 50 mins

0-8 mins (8 min cap):

3 rounds for time:

10 deadlifts@60/40

12 burpee box jump overs

8-16 mins (8 min cap):

3 rounds for time:

15 TTB (or hanging knee raises or sit ups)

200m run

16-24 mins (8 min cap):

3 rounds for time:

8 box jumps

10 sh to oh@60/40

12 pull ups (or ring rows)

24-32 mins (8 min cap)

for time:

800m run

50 wall balls and breaks: 2 burpees)

32-40 mins (8 min cap)

3 rounds:

12 hang power cleans@60/40

12 press ups

INTENT: AEROBIC CONDTIONING, AIM TO MOVE FAST AND WELL THROUGH THE ENTIRE WORKOUT, THE FASTER YOU MOVE THE MORE REST TIME IS GAINED. THERE IS NO SET REST TIME HERE, SO MEMBERS ARE GOING TO NEED TOP MOVE AND KEEP AN EYE ON THE CLOCK AT THE SAME TIME. PROFICIENCY OF MOVEMENT IS KEY, GET THEM TO ALSO TRY AND FOCUS ON BREATHING AND CONTROLLING THIS THROUGHOUT THE WORK