CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

2 rounds at warm up pace

2 turkish get ups holding 10/5 kilo pate on hand

10 russian twists

10 alternating arm db thrusters

Metcon (No Measure)

TIME ALLOCATION: 15-20 mins

5 rounds:

max effort strict TTB into max effort kipping TTB

or

5 rounds:

4 tension swings into max effort TTB/ shortened range of motion TTB.

Metcon (Time)

BARBELL CAPACITY

TIME ALLOCATION: 25-30 mins, there are a few movements that need to be warmed up below)

Rest if you finish the work within the time frames

0-5mins

30 sh to oh @70/45 kilos (scale this as needed) for time

*each drop of the barbell: 4 lateral bar burpees

5.00-15.00mins

10-8-6-4-2

at same weight as above:

deadlifts

OHS

15.00-20.00mins

at same weight as above:

30 front squats for time

*each drop of the barbell: 4 lateral bar burpees