CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)


Tabata alternating between:

burpees and 1 arm light dumbell snatches

Metcon (No Measure)

GYMNASTICS (monostructural/skill development)

TIME ALLOCATION: 15 mins to work through skill characteristics and movement quality

muscle up work

e2momx6 rounds (12 mins)

max effort every 2 mins of the below complex:

1 tension swing


1 muscle up


1 ring dip

*be smooth in the transition here


max effort ring muscle ups

scaled option:

3-4 rounds of the below progressions

3-4 banded low ring turnovers

3-5 tension swings w/ small amount of hang time (elbow bend)

30 sec ring support hold

max effort paralette or raised dumbell press ups

Metcon (Time)

CAPACITY (high power output breathing work)

TIME ALLOCATION: 20 mins to include set up and get ready

TIME CAP: 16 min cap

for time:

100 db snatches@22.5/15

*emom including zero:

8 c2b pull ups or pull ups (scale: ring rows or skill pull up reps down to keep these quick and unbroken)

buy out: 50 wall balls (any break: 3 burpees)