CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

3 rounds:

10 hollow rocks

5 kb arm bars on each side

5 kb windmills on each side

A) SKILL WORK/DEVELOPMENT

TIME ALLOCATION: 15-17 mins

SKILL work

*SPEND A BIT OF TIME BEFORE THIS PIECE WORKING WITH EVERYONE ON THESE SKILLS

RX members:

pull up and hspu warm up

then

2 min max effort c2b pull ups

2 min max effort deficit hspu

1 min max effort pull ups

1 min max effort hspu

*scale pull ups as needed, jumping pull ups or ring rows

*scale hspu for piked hspu on a box

INTERMEDIATE/SCALED MEMBERS

spend 12-15 mins working with these members on there movement on both the pull ups and hspu

*the kip/tension should be the main focus, keeping tension through the kip and ensuring that power is gained through making sure the kip for both the pull and the hspu is strong. hip flexion to extension is very important here

INTENT: Goal for the skill efforts here is to pick a rep range, and move. This means not chewing off too much too early and keeping rest time short, be accountable and keep moving. keep perfect form on both, smooth and efficient

Metcon (Time)

B) CAPACITY WORK

TIME ALLOCATION: 20 mins

TIME CAP: 15 min cap

KB AND DUMBELL CONDITIONING

30 steps 1 arm kb OH lunges@24/16 (swap arms as needed)

10 devil press@22.5/15

10 box jump overs

30 steps 1 arm kb front rack lunges@24/16 (swap arms as needed)

15 double dumbell push press@22.5/15

10 box jump overs

30 steps 1 arm kb suitcase hold lunges@24/16 (swap arms as needed)

20 double dumbell hang power clean and jerks@22.5/15

10 box jump overs

INTENT: This will be a very tough dumbell and kb workout. Staying as efficient and strong on the dumbell movements and smooth on the lunge work will be key. The devil press will slow members down a wee bit, but once they get these out of the way they can rip into getting the workout finished fast. Get members to push to hold onto big unbroken sets on both the kb and dumbells, they push a little hard