CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

WARM UP

1 round:

max effort perfect tight strict ring rows (feet on a box)

max effort perfect tight strict low ring press ups (or 5 walk outs)

12 hollow rocks

Metcon (No Measure)

STRENGTH WORK/MAINTANENCE/STRENGTH ENDURANCE (TIME ALLOCATION: 15 min time allocation here)

over 3 sets:

build to heaviest 12 rep OH walking lunge off the ground

between these sets:

2 legless rope climbs (fast, hit the ground and go again, or 2 foot bite rope climbs) or 2 foot bite rope climbs

+

5 heavy 1 arm db shoulder to oh (as heavy as you can on each arm
*OH strength and stability+leg strength work, get the barbell into a strong position OH, stress a good strong position with each leg and not dropping the bottom knee too hard into the bottom

Metcon (AMRAP – Rounds and Reps)

BARBELL SKILL EMOM CAPACITY (TIME ALLOCATION: 25 mins w/19 mins needed for the workout)

5 min amrap:

3 power cleans@90/60

3 bar facing burpees

rest 2 mins (change weight on barbell)

5 min amrap:

3 squat cleans@80/55

3 burpee box jump overs (24/20 inches)

rest 2 mins (change weight on barbell)

5 min amrap:

3 squat clean thrusters@70/50

3 burpee box jump overs (30/24 inches)
*each one of these should be treated as a hard threshold piece, push the pace and move fast from the first piece and try to hold on to this pace over the course of each one

*loads should start heavy and challenging, scale as needed to allow members to keep moving well through the workout and keep pushing hard. Shouldnt be too heavy that you cant move the load.