CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

WARM UP

2 rounds:

12 banded good mornings

8 scap push ups

8 hanging scap elevation and depressions

Metcon (No Measure)

SKILL WORK

TIME ALLOCATION: 15-20 MINS TO ALLOW FOR BRIEF AND SKILL BREAKDOWNS

RX/SKILLED CLASS MEMBERS

skill work for time/fatigued

5 rounds:

30 sec max effort chest to bar pull ups

30 sec max effort strict hspu

30 sec max effort pistols

30 sec max effort pull ups (regular)

1 min rest then repeat

*scale movements as needed here, keep transitions quick so you arent working too long into the next skill movment block. Move well as heart rate gets high, the movements wont interfere with each other and wont slow you down

*if you struggle with c2b then perform pull ups for that piece too. stay strong on the hspu and use progressions on pistols as needed

INTERMEDIATE/SCALE CLASS MEMBERS

12-15 MINS OF SKILL PROGRESSION/MOVEMENT WORK

c2b pull ups/pull ups: work on kip/holding good shapes/using the kip to drive hard through the hips/holding strong position at top of the pull up range

hspu: work on good hand placement/keeping a tight midline/controlled descent and good controlled but patient kip

Metcon (Time)

THRESHOLD BARBELL CAPACITY

TIME ALLOCATION: 16 MINS TO INCLUDE WARM UP W/ A 12 MIN CAP ON WORKOUT

50/40 cal assault bike or row

30 power clean and jerks@65/42.5