CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

4 min amrap at warm up pace:

same min climbing the ladder:

2-4-6-8 etc

dbl kb russian swings

reverse burpees (rolling sit up to standing up)

Deadlift (10-8-6-4-2 )

A) DEADLIFTS (BANDED)+posterior chain loading

TIME ALLOCATION: 15 mins

TEMPO WORK

start at 65-67% of max deadlift

10 rep

8 rep

6 rep

4 rep

2 rep

between sets: 5-8 tempo strict pull ups w/tempo on the descent

INTENT: the goal here is some good high rep strength/pulling work off the ground. the 10 rep will fatigue the posterior chain so members are going to need to stay strong and tight througout the sets following this.

Metcon (Time)

B) BARBELL/SKILL CAPACITY

TIME ALLOCATION: 22-25 mins

TIME CAP: 17 mins

*scale loads as needed here, but each set should be very challenging

for time

9-7-5:

squat clean thrusters@60/40

hspu (strict for those that can)

rest 2 mins

9-7-5:

hang squat cleans@60/40

TTB (or hanging knee raises)

rest 2 mins

9-7-5:

squat cleans@60/40

burpee c2b/burpee pull ups/ring rows

INTENT: THIS WILL BE A TOUGH SKILL AND LOADING PIECE, THE LOADING WILL BE MODERATE AND THIS WILL GET GASSY, AS IT WILL ALLOW MEMBERS TO KEEP MOVING THE BARBELL WELL. THE GOAL FOR OUR MEMBERS HERE IS TO PUSH EACH WORK PIECE HARD, GET THE REST AND GO AGAIN.

EXTRA NOTES: This conditioning was also a tought piece, but gave the members some good rig time. Once again scaling the weight will be important. Some of our members went too heavy here and couldnt finish it, so work with your members to choose the right weight for them for the workout.