CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP (THE WARM UP WILL BE THE FIRST PART OF TODAYS SESSION SO PLEASE MAKE SURE IT GETS DONE

ACCESSORY WORK/WARM UP

1 round:

45 sec double kb front rack hold

10 dbl kb rdl to bent over row on each rep

Front Squat (3×6)

FRONT SQUATS

TIME ALLOCATION: 15-20 mins

*TEMPO WORK

3×6 tempo front squats

*3 sec tempo down+1 sec pause at bottom

between sets: 6 dumbell seated (z press position) clean and press ie take the dumbells off the ground, put them on your shoulders and press

INTENT: Time under tension strength work, get members to hold strong positions on the squats. The seated clean and press will have member start with them seated, legs straight with the dumbells on the ground, beside them. They will curl them up to the shoulders and press them over head. This will involve alot of core strength.

Metcon (No Measure)

STRENGTH CAPACITY/LIFTING BATTERY WORK

TIME ALLOCATION: 20 mins, time to warm up barbell work

5 rounds increasing load to heaviest complex

e3mom:

200m run

straight into unbroken:

4 deads

+

4 hang power cleans

*this should be heavy and get heavier, dont go too high that you can do the babrell work unbroken, should be deads straight into the hangs

INTENT: the barbell work should get heavy. The double unders will be used to induce a bot of fatigue, then the barbell will picked up as quickly as possible. This is strength work so the barbell should get as heavy as the members can, while still moving it well