CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP/ACCESSORY

PLAY A GAME HERE TODAY TO GET THE CLASS WARMED UP

Metcon (No Measure)

SKILL WORK

TIME ALLOCATION: 15-20 mins

Spend 15-20 mins here working with your members on some specific skill work, to either get them a little bit sharper before the workout so they can use some of these movement tweaks to help them get through it a bit better, or work with newer members on some skill progressions and helping them start to put together some progression work into actual movement.

work on these skills below (get newer members to choose 2 here and work with them)

pull up work:

-tension swing

-tension to hang time (initiating the hips)

-the pull

-the pause at the top (or pull through for butterfly pullups)

-the push away from the rig

-the dish and arch, keeping tight shapes on the rig throughout

hspu work

-hand placement

-the kick up

-the kip

-the head and hand placement

-the position at top of the press

TTB work:

-tension swing

-shapes

-intiitating the kip

-strong dish and arch

-the swing to high knee raise

-the swing to high foot raise

RX MEMBERS:

these members can spend this time working through some emoms of these movements. Get them to pick lower reps and work on making the movement as smooth as they can

Metcon (Time)

SKILL CAPACITY WORK

TIME ALLOCATION: 20-25 mins

TIME CAP: 17 min cap

each round for time:

For time:

15 bar muscle ups or 15 c2b or 20 pull ups

15 burpee box jump overs

rest 2 mins

20 TTB (or hanging knee raises, or bring reps down, they should be unbroken)

20 1 arm kb snatches @24/16 (swap arms as needed)

rest 2 mins

25 hspu (or press ups as a scale)

25 burpee box jump overs

rest 2 mins

30 pistols (or pistols to a box or holding a band on the rig

30 1 arm kb snatches@24/16 (swap arms as neede)