CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“ACCESSORY WORK/WARM UP

2-3 rounds:

6 kb windmill each side

6 1 arm db sotts press on each side

30-40 SEC side plank on each side

Metcon (No Measure)

SKILL WORK DEVELOPMENT:

TIME ALLOCATION: 15-20 mins

not for time, for perfect movement

10-8-6-4-2:

kipping hspu (perfect reps, work on a deep strong kip here)

pistols or rolling/candle stick pistols

1 rope climb after each round (work on good high strong foot bite and the descent, these points are the focus here)

*move slow and controlled, work on performing the movements well

OR

choose between the hspu or pistols

and work with these and rope climbs

*work with members on their foot bite, and the descent on the rope climbs

and through the below depending on which skill is choosen

HSPU

hand placement

the kick up and body position

the lower

the kip and keeping tension

PISTOLS

pistol progressions

ankle mobility

holding a light weight to counter balance the pistol

INTENT: skill work and skill moving here, we want members moving as well as they can and ensuring that they learning how to move efficiently and strong through each piece. The rope climbs will be a good chance for members to work on their tech and learn the foot bite, and how to use their legs. Try to work with each on making sure they are taking something away from this session

Metcon (Time)

CAPACITY

TIME ALLOCATION: 20-25 mins

TIME CAP: 16 min cap

for time:

400m run

10 bar muscle ups or 8 burpee pull ups

10 thrusters@60/40 (scale this load as needed here)

400m run

8 bar muscle ups or 6 burpee pull ups

15 OHS@60/40

400m run

6 bar muscle ups or 4 burpee pull ups

20 front squats@60/40

INTENT: Skill capacity under fatigue here, we want members to be able to push the runs, work through the barbell pieces, smooth and efficiently, trying to hold onto each set, move well