CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

WARM UP

2 rounds:

5 kb windmill press (kb starts in front rack position, as you twist and rotate press kb into locked arm position, as you stand back up bring kb back down into front rack position

20 hollow rocks

Hang Power Clean (emom)

BARBELL BATTERY/CYCLING WORK

TIME ALLOCATION: 15-18 mins to warm up w/12 mins needed for the actual lifting

6 rounds:

1 min work/1 min rest

rounds 1-2-3:

max effort hang power cleans@80/55

rounds 4-5-6:

max effort hang squat cleans@80/55

*move the barbell well here, be smooth and fast

Metcon (Time)

AEROBIC THRESHOLD/POWER

TIME ALLOCATION: 25 mins to warm up w/20 min cap on workout

for time:

400m run

21 TTB

21 OHS@50/35

400m run

15 TTB

15 OHS@60/40

400m run

9 TTB

9 OHS@70/45

SCALE OPTIONS:

TTB: knee raises or weighted sit ups

LOAD: scale load as needed for each plate increase

*this will be tough, but the rep scheme should allow you to push hard as they decrease, even though the load increases. Push the pace on the last round, aim for unbroken sets throughout this piece. dig deep to increase speed, and pick smart times to change/add plates to the barbell, will be smart to do this during a rest period