CrossFit New Plymouth – CrossFit

View Public Whiteboard

Warm-up (No Measure)

WARM UP

2 rounds:

5 staggered leg KB RDLs on each leg

5 banded good mornings

5 1 arm kb push press on each side

Push Press (5-4-3-2-1)

HEAVY BARBELL/STRENGTH CAPACITY/PUSH PULL WORK

TIME ALLOCATION: 20 mins to get this piece completed

at increasing load on the barbell to heavy single

5-4-3-2-1:

push press or push jerk (choose one to work on here, take from the ground)

following each set:

7-10 strict pullps after each round

+

1 rope climb (legless for RX athletes

*NOTE:

this isnt for time, however keep a continuous steady work pace going here

Metcon (Time)

CAPACITY WORK

TIME ALLOCATION: 20-22 mins w/16 min cap on this piece

2 rounds

15 KB OR DB thrusters@24/16 OR 22.5/15 (SCALED AS NEEDED)

15 pull ups (scale for ring rows or jumping pull ups)

rest 1 min

2 rounds:

15 KB OR DB thrusters

12 c2b pull ups (scale for ring rows or jumping pull ups)

rest 1 min

2 rounds:

15 DB OR KB thruaters

9 bar muscle ups (scale for burpee pull ups or jumping pull ups)

*SCALE LOAD AS NEEDED TO KEEP MOVING THROUGH THIS AT A GOOD PACE