CROSSFIT BRACKNELL – CrossFit
Metcon (No Measure)
AMRAP 5:
30 KB swings (16/24 kg)
20 jumping lunges
Rest 5:00, then…
AMRAP 5:
30 KB swings (16/24 kg)
20 jumping lunges
– Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.
INTENDED STIMULUS
5+ rounds total.
Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.
Turkish Get Up (Post-workout:
Accumulate:
30 KB Turkish get-ups)
COMPETE PROGRAMME
1) Strength II
2) 230811
3) Row Dip
Push Press (STRENGTH II
5 sets for load:
5 push presses)
NOTES
Increase loading across as many sets as possible.
Take the barbell from a rack or jerk blocks.
Rest no more than 4:00 between lifts
Metcon (No Measure)
ROW DIP
EMOM 20:
Min. 1 | 1:00 calorie row
Min. 2 | :30 ring dips
Score = total reps and calories.
Stimulus & Goals
Men aim for 12+ calories and women aim for 9+ calories in each set.
Maintain 3+ unbroken reps on the ring dips.
Complimentary movements for maximum intensity.
Strategy
Give 95% effort on the rower as long as possible. Don’t go to 100%, but get close. Expect to start strong and drop off, but hang on for as long as possible.
Sit up tall on the rower and don’t forget to breathe. Hunching over on the rower will make it harder to catch your breath.
Don’t push to failure on the ring dips. Come off the rings 2-3 reps prior to failure. If you hit failure too soon, it will be very difficult to complete more than one set within the :30 intervals.