CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

WARM UP

3×20 banded monster walks in each direction

30 sec side plank between each set

Metcon (No Measure)

SKILL WORK

TIME ALLOCATION: 15 mins

RXX:

FOR TIME:

10-8-6-4-2:

STRICT TTB (kipping if this needs work)

STRICT HSPU (kipping if youre unable to get these done)

1 LEGLESS ROPE CLIMB AFTER EACH ROUND

RX:

10-8-6-4-2:

KIPPING TTB

KIPPING HSPU

1 ROPE CLIMB AFTER EACH ROUND

SCALED

WORK WITH THESE MEMBERS ON THE TECH OF THE KIP SWING AND THE POSITIONAL WORK IN THE HSPU. THIS IS A GREAT CHANCE TO GET SOME GOOD TECH WORK IN HERE

Metcon (Time)

THRESHOLD/INTERVAL WORK

TIME ALLOCATION: 20 mins w/16 min time cap including the rest times

4 rounds:

20 1 arm db snatch@22.5/15

15 box jump overs

10 cal assault bike (or row)

rest 2 mins after each round

each round is to be hit hard, push threshold line on this piece, work close to redline