CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

w/ 2 light kettlebells:

2 rounds:

5 dbl kb deads

5 dbl kb hang cleans

5 dbl kb front squats

5 dbl kb push press or jerks

Metcon (No Measure)

GYMNASTICS CAPACITY BREATHING

TIME ALLOCATION: 15-20 mins

RX MEMBERS (skill capacity)

4×12 bar muscle ups (or max effort, get them trying to stay on the rig fopr as long as possible)

or

4×12-16 c2b pull ups (or max effort)

90 sec-2 min rest between each

*with the open coming get these members to think about holding on for good reps for as long as they can here

SCALED MEMBERS:

pull up or c2b skill work

*work with these members through the following tech work:

the kip/tension swing/active shoulders/shapes (hollow-arch)

power generation through the hips

hang time (using the powerful kip to go into a slight arm bend with weightless body mid pull)

the follow through to getting the chin over the bar

the pause/stall at the top of the pull up rep

the push/drive away from the rig at the top of the pull up to gain momentum for the next rep

Metcon (Time)

LIFTING CAPACITY

TIME ALLOCATION: 22-25 mins to get warmed up and ready

TIME CAP: 16 min cap on work out

For time:

10-8-6-4-2-4-6-8-10

at 70/50 kilos (scale load as needed)

push press

deadlifts

TTB or knee raises

down and back