CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

1 round

10 alternating arm top to top bottom up kb z press

5-10 perfect piked hspu w/tempo on the way down

5 kb windmill press on each side

Metcon (Weight)

STRENGTH AND CORE WORK

TIME ALLOCATION: 15-20 mins

heavy supersets

A1: 4×7 strict press@ incereasing load over the 4 sets (barbell, off the racks or ground)

A2: 4×8-10 or max effort strict pull ups (weighted if possible)

A3: 4×40 sec side plank on side (non working arm is to be held extended out from body holding a dumbell ie vertical hold)

Metcon (Time)

CAPACITY WORK

TIME ALLOCATION: 25-28 mins

TIME CAP: 20 mins

for time:

1km run

20 c2b pull ups (or pull ups or jumping pull ups)

20 clean and jerks@60/40

20 TTB

1km run