CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

WARM UP

100m 1 arm kb front rack carry+1 arm kb oh carry

into

10 1 arm kb RDL on each side

+

10 1 legged glue bridges on each side

Metcon (Time)

STRONGMAN ODD OBJECT WORK

TIME ALLOCATION: 25 mins to get ready and get started

18 mins of continuous moving through the below strength work

50m heavy sandbag/deadball/single KB goblet hold HEAVY

50m pinch grip plate carry

50m tyre drag HEAVY

50m heavy 1 arm farmer carry (super heavy, 1 arm first then 50m on the second arm)

rest as needed here

Metcon (Time)

CAPACITY/DB CYCLING WORK

TIME ALLOCATION: 20 mins w/15 min cap on the workout

for time:

50-40-30-20-10:

1 arm hang db sh to oh@22.5/15 (swap arms as needed here)

box jump overs

*this is constant cyclical work, meaning there should be no stopping, slowing down or resting. The goal is constant moving the whole workout. Increase the pace as the reps decrease in this piece but dont stop moving.