CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“ACCESSORY WORK/WARM UP

2-3 rounds:

10m 1 arm kb front rack duck walk (5m each arm)

1 min no arm burpees OR reverse burpees

Metcon (No Measure)

STRENGTH/STABILITY WORK:

TIME ALLOCATION: 20-25 mins

4 rounds:

A1) 50m 1 arm bottom up kb carry on each arm

A2) 1 barbell strict press+3 push press+5 push jerks (increase load over 4 sets)

A3) max effort supinated pull ups

AIM: STRENGTH WORK, LIFTING SOME HEAVY LOADS AND MOVING WEIGHT. AIM HERE IS STRENGTH GAINS. THIS IS NOT FOR TIME BUT MOVE WITH PURPOSE. ON THE PRESSES SET TIGHT, KEEP MIDLINE ACTIVATED AND STRONG, SCAPS TIGHT. THE MOVEMENT SHOULD BE FOCUSSED ON STAYING TIGHT AND HOLDING GOOD STRONG POSITIONS, WITH GOOD ACTIVATION

Metcon (No Measure)

CAPACITY/INTERVAL WORK

TIME ALLOCATION: 20 mins

1x500m row

rest 2 mins

2x400m row

rest 90 secs

3x300m row

rest 60 secs

*or members rest until their turn

AIM: THESE ARE TO BE HARD EFFORT INTERVALS, THIS IS THRESHOLD WORK AND SHOULD BE PUSHED AT A PACE AT A SPEED THAT IS UNCOMFORTABLE ON EACH ROUND