CrossFit New Plymouth – CrossFit

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Mob Warmup (No Measure)

a. 400m run

b. 2 x rounds of:

• 5 Burpees

• 10 Push-ups

• 10 Air Squats

c. Mobility drills

Deadlift (1)

1. STRENGTH

in 12 mins

build to max 5 rep sumo deadlift

Metcon (Time)

2. SKILL INTERVAL CAPACITY

12 MIN CAP ON THIS

for time

*PERFORMED AS 1 MIN ON 1 MIN OFF:

30 RING OR BAR MUSCLE UPS FOR TIME

OR

50 TTB OR KNEE RAISES (performed the same way)

*MEMBERS CAN CHOOSE ONE OF THE ABOVE MOVEMENTS AND GO FOR IT. THE 1 MIN ON/1 MIN OFF WILL TEST HOW THEY RECOVER FOR EACH NEXT SET

Metcon (Time)

3. DUMBELL BATTERY AND THRESHOLD CAPACITY

12 MIN TIME CAP

FOR TIME:

20 box jump overs

20 double dumbell snatches@22.5/15

10 box jump overs

10 double dumbell snatches@22.5/15

*E2MOM: 6 dbl dumbell lunges w.dumbells on shoulders

*THIS WILL TEST PURE THRESHOLD SO GET MEMBERS TO MOVE QUICK HERE AND PUSH THE PACE