CrossFit New Plymouth – CrossFit

View Public Whiteboard

Warm-up (No Measure)

“WARM UP

2 rounds:

1 turkish get ups w/ 2×1 arm OHS on each one

50m 1 arm OH + 1 arm kb front rack carry (swap arms at 25m)

Back Squat (10-8-6-4-2)

A) BACK SQUATS

TIME ALLOCATION: 15-20 mins

TEMPO WORK

building over the sets w/3 sec eccentric loading on each set

10 reps

8 reps

6 reps

4 rep

2 rep

*get members to keep a 90 sec rest between each set and during this time they will complete

10 landmine rotations

INTENT: increasing strength work, get the members to stickl to the tempo, we want members to get some good time under tension and the chance to build some good strength here. Get them staying tall and engaged throughout the sets

Metcon (AMRAP – Rounds)

B) THRESHOLD CAPACITY WORK

TIME ALLOCATION: 20 min cap

TIME CAP/ROUNDS: 15 mins (3 rounds to complete the work)

*GOAL for the workout will be the following, you will keep going on this workout until the target amount of reps has been reached:

bar muscle ups: 30 reps

c2b: 60 c2b

pull ups: 60 pull ups

ring rows: 60 ring rows

4 min amrap:

200m run

15 hang power cleans@60/40 (*scale as needed, intermediate: 40/30 kilos)

10 front squats@60/40

max effort ring or bar muscle ups OR C2B OR pull ups or ring rows in the remainder of the time

1 min rest after each set

*KEEP GOING HERE WITH THIS WORKOUT UNTIL YOUVE HIT YOUR TARGET REPS

*INTENT: This will be a very high threshold piece, with some heavy breathing and skill work under fatigue. The goal is to push the first pieces, then hang on for the skill work. Grip is going to get fatigued and will make the pulling hard on the gymnastics, get members to keep this in mind but not to game the barbell work.

EXTRA NOTES: MEMBERS SHOULD BE AIMING TO GET ABOUT 2 MINS ON THE RIG EACH ROUND, MAYBE A LITTLE LONGER. OUR MEMBERS IN THE EARLIER CLASSES THAT DAY SCALED A LITTLE TOO MUCH AND WERE EASILY DONE IN 2 ROUNDS. WE GAVE THOSE MEMBERS THE OPTION OF COMPLETING THE 3RD ROUND AND JUST GOING FOR A MAX EFFORT ROUND OF AS MANY Reps