CrossFit New Plymouth – CrossFit

View Public Whiteboard

Warm-up (No Measure)

WARM UP

2 rounds:

10 empty barbell jefferson curls

10 dbl kb bent over rows (get members to focus on scap activation

Metcon (No Measure)

SKILL

TIME ALLOCATION: 15-20 mins here to help the members get some good skill work in

EITHER FOR TIME OR SKILL WORK

RX: those members that are competant can perform this:

5 rounds:

2 rope climbs

10 hspu

10 ring dips (kipping or strict)

or (for members that cant handle the volume above)

5 rounds:

1 rope climb

max effort hspu (scaled as needed, working on the kip or strict work)

max effort ring dips or banded ring dips

*work through some technique stuff with these members

SCALED: For members that are working on tech or skill work/still learning

work through:

rope climb foot bite work (strong footbite, using the legs to drive, working on saving the arms)

hspu tech work (kipping up, strong powerful kip, safe careful and strong position on the wall)

ring dips (ring support, banded dips, keep strong position, teaching how to stay strong on the rings)

Metcon (Time)

CAPACITY/GRIP WORK

TIME ALLOCATION: 20 mins w/a 15 min cap on the workout

for time:

20-15-10-5

TTB

dbl kb snatch or dbl kb clean and jerk@24/16 or kb swings@32/24

*ANY BREAK ON EITHER MOVEMENT: 10 press ups