CROSSFIT BRACKNELL – CrossFit
Metcon (No Measure)
Non-Scoring Day – Enjoy your fitness 🤘
10 alternating single-leg squats
30 double-unders
15 pull-ups
AMRAP 5:
10 alternating single-leg squats
30 double-unders
12 chest-to-bar pull-ups
AMRAP 5:
10 alternating single-leg squats
30 double-unders
9 bar muscle-ups
– Rest 1:00 between AMRAPs.
INTENDED STIMULUS
2-4 rounds, 2-3 rounds, and 1-3 rounds for each respective AMRAP.
High-skill bodyweight movements.
Increasing complexity as volume decreases.
Don’t game the three AMRAPs; push the pace early and face the challenge of performing bar muscle-ups with a pre-fatigued upper body.
COMPETE PROGRAMME
1) 230714
2) Carries and Holds
3) Row Conditioning
Metcon (No Measure)
CARRIES AND HOLDS
5 sets:
100-ft sandbag bear hug carry (70/100 lb)
:15-:30 ring support hold
– Rest :30 or less between each movement.
Stimulus & Goals
Unbroken bear hug carries and ring support holds.
Short-to-moderate rest breaks between each effort.
Strategy
Keep the knees pulled back and the chest leaned forward during the carries.
DON’T lean back and let the hips sag forward during the carries. Adjust the load to avoid this.
Practice turning the palms forward and thumbs away from the body on the rings.
Metcon (Calories)
CONDITIONING
7 sets:
2:00 row
– Rest 1:00 between sets.
Stimulus & Goals
Row for calories.
Aim for consistency across all sets.
Strategy
Keep the s/m to under 28.
Practice keeping the heels down more than usual to prioritize developing the posterior chain.
Take deep breaths in with long exhales out (:02 or more) and let that cadence dictate how fast you row.