CrossFit New Plymouth – CrossFit

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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