CROSSFIT BRACKNELL – CrossFit
Thruster (For load:
15-12-9:
Thrusters
– Rest 3:00 between sets)
INTENDED STIMULUS
Heavy is relative to each athlete’s capacity.
Increase loading across each set.
Each set should be unbroken, but failure to do so still counts as a set.
Rest at least 3:00 between sets.
Metcon (No Measure)
Post-workout:
Accumulate:
30 low ring muscle-up transitions
OPEN GYM
Compete Track don’t do the low ring MU transition work
Metcon (No Measure)
4 sets:
10 weighted GHD hip extensions
:15 weighted GHD hip ext. hold
15 Russian KB swings (heavy)
– Athlete chooses loads.
– Rest 2:00 between sets.
For Accessory – I, use a medicine ball to add load to the GHD hip extensions. Complete the :15 hold at the top of the 10th rep.
Metcon (AMRAP – Rounds and Reps)
AMRAP 9:
15-ft handstand-walk obstacle course
9 box jumps (30/36 in)
– Set up a 15-ft runway. At both the 5-ft and 10-ft markers, place two 45-lb plates side by side. To complete the handstand walk, traverse all 15 feet and both obstacles.
Stimulus & Goals
3-5+ rounds.
High-skill gymnastics workout that challenges you to work while tired.
Complete the handstand walk obstacle in 2:00 or less.