CROSSFIT BRACKNELL – CrossFit
Metcon (AMRAP – Reps)
AMRAP 2:
200-meter run
AMRAP burpees
– Rest 2:00 –
AMRAP 4:
400-meter run
AMRAP burpees
– Rest 4:00 –
AMRAP 6:
800-meter run
AMRAP burpees
COMPETE PROGRAMME
Class
Skill I
Pull Lunge
Metcon (Time)
SKILL I
For time:
50 GHD sit-ups
200-ft handstand walk
50 GHD hip extensions
NOTES
Complete the work in the prescribed order while resting as needed.
Scale the sit-up range of motion and the handstand walk distance as needed.
Sub 50 alternating shoulder taps with your stomach or back facing the wall if needed.
Scale hip extension range of motion so you can complete at least 10 unbroken reps in each set. If necessary, perform good mornings with an empty barbell.
Metcon (No Measure)
PULL LUNGE
EMOM 15:
Minute 1 | 6 muscle-ups
Minute 2 | 2 rope climbs (15 ft)
Minute 3 | 12 reverse lunges (105/155 lb)
– Barbell in the back rack position.
NOTES
STIMULUS & GOALS
Pulling under fatigue.
Increase gymnastics pulling stamina
Muscle-ups in 2 sets or less. Unbroken reverse lunges.
STRATEGY
Expect pulling to be challenging in this session as you build stamina.
Focus on pressing the rings to the hips during the muscle-up pull to reduce the amount of pulling needed to complete the rep. Focus on using your legs to climb the rope rather than your arms.
During the lunges, relax your grip on the barbell and move your hands out wider on the bar to reduce fatigue in your upper body.