CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

5-10-15-10-5:

KB sumo deadlift high pull

hollow rocks

Metcon (No Measure)

A) STRENGTH WORK

TIME ALLOCATION: 10 mins

4 sets:

4×8 or max effort strict c2b or regular strict pull ups w/ 2 sec pause with chin above bar on each rep

between sets:

8 db deficit RDLs (stand on a plate for these, for members that dont have the mobility to get low enough just have them perform regular rdls

Metcon (No Measure)

B) CHANGE OF DIRECTION (make the first couple of rounds here a lower intensity paced warm up)

TIME ALLOCATION: 10 mins

every 90 secs for 6 rounds:

5-10-5 sprint and acceleration drill

sprint 5m turn sprint 10m turn sprint 5m

*get members to be quick off the mark and push acceleration and turnaround speed

*be careful here, make sure they are warm, the speed work and acceleration will be tough on ankles and achilles

Metcon (No Measure)

C) CAPACITY WORK

TIME ALLOCATION: 25 mins to include warm up

in a 7 min window:

20 1 arm db hang clean and jerk@22.5/15 buy in

in remainder of time amrap of:

3 full OR power snatches@70/50 (scale this load as needed, should be around 70% of 1 rep snatch)

6 TTB (or hanging knee raises)

9 hspu (strict if possible)

rest 2 mins

in a 7 min window:

10 devil press@22.5/15 buy in:

in remainder of time amrap of:

3 squat clean thrusters@70/50 (same weight as above)

6 hspu (strict if possible)

9 TTB