CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

2 rounds:

10 hollow rock

5 kb windmill press on each arm

Metcon (No Measure)

GYMNASTICS (gymnastics skill work)

TIME ALLOCATION: 15-17 mins

4 rounds:

max effort strict hspu

into

8-10m hs walk

into

max effort kipping hspu

rest 90 secs

*scaled version for members that need help here

max strict hspu

into

30 sec hs hold

into

max effort kipping hspu

*scale movement for the strict hspu if needed ie use abmat under head if you want to cut the range down

SCALED SKILL STRENGTH WORK (For members that want to build some good strength upside down)

if you want some more hs strength before the below:

4 rounds:

10 piked hs rotations around the box (keep vertical torso here)

into

10 piked db hspu

*stay solid on these, keep torso as vertical as possible on each one

Metcon (AMRAP – Reps)

CAPACITY (high power output breathing work)

TIME ALLOCATION: 25 mins to warm up barbell movements you will need 20 mins for the whole piece

2 rounds through the below:

4 min amrap:

15 power snatches@40/30

30 double unders

rest 1 min

4 min amrap:

8 barbell oh walking lunges@40/30

8 barbell OHS@40/30

8 TTB

rest 1 mins then repeat