CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

3 rounds:

20 sec side plank on each side

7 banded good mornings

7 press up position shoulder taps

Metcon (No Measure)

A) SKILL CAPACITY

TIME ALLOCATION: 20 mins

5 min emom: 12 pull ups (kipping or butterfly, cut this number down to 8 reps or a max effort)

4 min emom: 9 c2b pull ups (cut this number to 6 or a max effort)

3 min emom: 6 bar muscle up (cut this number to 4 r a max effort)

for scaled members they can work on skills and progressions that will help them with the bar muscle up or pull up

the dish jump into the rig

the tension swing

the tension swing to hang time

the box jump bar muscle up turnover

the pull up

B) HANDSTAND WORK

TIME ALLOCATION: 10-12 mins

3-4 rounds of:

RX: max effort hs hold or max effort freestanding shoulder taps

intermediate:

max hs hold on wall or shoulder taps or just work on shifting bodyweight

(on this one get members starting to try and find a balance point by slowly bringing their feet off the wall)

or

10 lateral piked hs walks around box

or

kick up into hs hold slightly out from the wall (this will encourage them to find a balance point without the fear of kicking too hard and going right over)

scaled: wall walks or piked hs holds/lateral rotations on a box

Metcon (AMRAP – Rounds and Reps)

C) THRESHOLD CAPACITY WORK

TIME ALLOCATION: 18 mins

TIME CAP: 14 min cap

EMOM FOR AS LONG AS POSSIBLE alternating

min 1: 9 burpee box jump overs (these will stay at 9 reps throughout, should be a bout 30-40 secs work so scale for members that need it))

min 2: 6 dumbell thrusters

*each set of thrusters will increase by 2 reps

ie 9 bbjo-6 thrusters/9 bbjo-8 db thrusters etc