CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
For time:
100 wall-ball shots (6/9 kg) (2.7/3 m)
400-m run
61-m DB overhead walking lunge (15/22.5 kg)
– Use one DB.
COMPETE
Class
Strength III
Jump Climb
Bench Press (For load:
10-10-10-10-10:
Bench press)
High volume, upper body bench pressing heavy day.
All sets should be at 70% or greater of your 1-rep-max bench.
Build to a heavy set; lift once every 2:00-3:00.
Start at a moderate load with your first working set and add small jumps in load across each set.
Remain wary of going too heavy too soon and failing reps mid-workout.
Do not push to failure unless you have a spotter. If you do not have a spotter, you can still perform the session, however, leave some gas in the tank to avoid failure.
Metcon (AMRAP – Rounds and Reps)
JUMP CLIMB
AMRAP 10:
12 box jumps (24/30 in)
3 rope climbs
STIMULUS & GOALS
4-8 rounds.
Box jumps in under 1:00.
Rope climbs in under 1:30.
STRATEGY
Expect the rope climbs to feel harder than usual from fatigued legs and hip flexors.
Consider stepping down off the box to “catch” your breath and keep your pace throughout the workout.
Pace the first two rounds by resting an extra :01 between box jumps and an extra :03 between rope climbs.
If you feel good after 2 rounds, eliminate the extra rest and speed up. If not, attempt to hold the same rest intervals throughout the workout.