CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

3 rounds:

10 russian twists

10 hollow rocks

3 pieces to get through today, there wont be much time for too much chat, the class will be moving, so get them warmed up quickly and into it

Metcon (Weight)

LIFTING WORK

TIME ALLOCATION: 12-15 mins

every 90 secsx6 rounds building:

1 power snatch+1 hang snatch+1 full snatch

Metcon (No Measure)

SKILL BUILDING/CAPACITY

TIME ALLOCATION: 15 mins

5 rounds every 2 mins:

12-16 PERFECT c2b pull ups or pull ups

or

5 rounds every 2 mins:

max effort kipping c2b pull ups

or

pull up work

goal is unbroken, but the main thing is to get the pull ups done unbroken within the 3 min block. Scale this number to your skill abilities as needed to get some good work in here

Metcon (No Measure)

CAPACITY

TIME ALLOCATION: 15-20 mins

12 min emom (this will be a continuous work emom for those that cant get the work completed)

min 1: 4 burpees+10 kb swings@24/16 (or max effort if they cant finish)

min 2: 4 burpees+10 1 arm db snatches@22.5/15 (or max effort if they cant finish)

min 3: 4 burpees+10 TTB (or max effort if they cant finish or sit ups)

*scale these numbers for members as you need to based their abilities