CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

WARM UP

1 round:

10 jerfferson barbell curls

10 split legged landmine rows (add small amount of weight here)

THIS WHOLE PIECE/CLASS WILL BE A RUNNING CLOCK CONTNUOUS WORKOUT)

Metcon (No Measure)

STRENGTH BREATHING/SKILL WORK: (TIME ALLOCATION: 45 mins w/ 30 min cap on this workout)

for time

(RXX: 10070/RX: 80/60/SCALED: 60/40)

12-10-8-6-4-2:

front squats (taken from the ground)

C2B PULL UPS

200m run after each round

*any break from movement: 5 bar facing burpees

*scale options:

front squat: scale load as needed or take from the rack, this should be tough but someting you can go unbroken on with a bit of fight

C2B PULL UPS: pull ups or ring rows or jumping pull ups

*the goal here is unbroken on each movement, it will be challenging and heart rate is going to be high, fight hard and keep trying to push the pace. convince yourself to pick up the bar quicker than you think you needed to each round

rest 4 mins (each person will rest 4 mins on their own time)

Metcon (Time)

CAPACITY WORK (piece 2)

HARD BREATHING CYCLICAL INTERVAL WORK:

4 rounds for time:

12 double dumbell snatch@22.5/15 (only one end of dumbells has to touch the ground)

24 box jump overs
*this workout should be fast paced and unbroken for the best members of the class, there will be some good fatigue on this second piece but get the members to keep pushing through this. Big fast hips on the snatches to get the dumbells up and moving, only one end of the dumbell needs to touch the ground, get them pushing