CrossFit New Plymouth – CrossFit
Warm-up (No Measure)
“WARM UP
3×10 steps in each direction banded monster walk
continuous work go from one direction into the next then back again, no rest
Metcon (No Measure)
BACK SQUAT and SKILL WORK
TIME ALLOCATION: 20 mins
4×3 moderate load tempo+pause back squat
*5 sec decent+5 sec hold in bottom, keep load moderate, these reps shouldnt be a grind out of the hole
BETWEEN SETS:
7-10 deficit or strict hspu
into
7-10 hspu (regular w/ kippng)
*rest 90 secs to 2 mins after each round
Metcon (Time)
CAPACITY
TIME ALLOCATION: 25 mins
TIME CAP: 20 mins
CHOOSE YOUR OWN ADEVENTURE TODAY
for time (the hang power cleans and rope climbs can be split and partitioned any way the members like to get them done, and the runs dont need to be at the beginning and end, just as long as they complete 2 of them)
1km run or 1300/1000m row
into
30 hang power cleans@80/55 (scale this load as needed, should be able to get minimum 5 reps unbroken)
10 rope climbs
into
1km run or 1300/1000m row
*if you dont have enough ropes (keeping in mind everyopne will be very staggered with the choosing of their own rep scheme), then sub for 30 strict pull ups instead
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