CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Open Workout 23.2
CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps)
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.
Add 5 burpees to to each round
choose a variation that will allow you to get to the round of 15
Advanced athletes should aim to finish round of 25
Warm Up to your first two planned weights for 23.2B before starting the workout
Push 23.2A quick and consistent, avoid resting but also burning out in first few rounds.
CrossFit Games Open 23.2B (All Divisions/Ages)
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click here
COMPETE PROGRAMME
1) Warm Up
2) Open Workout 23.2A & 23.2B
3) Main Lift
4) Accessory I
5) Stretch
Power Clean (5×1, then 3×2@70% of the best single.)
Metcon (No Measure)
ACCESSORY I
Emom15
1) :40 DB RDL (15/22.5!
2) :40 Hollow Hold
3) :40 Banded Side Steps
STRETCH
Foam roll Quad and Outside of leg