CROSSFIT BRACKNELL – CrossFit
Push Press (Pre-workout:
4 sets:
5 push presses
– Build to a heavy set of 5-reps.)
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
10/15 calorie row
10 push-ups
Rest 5:00
AMRAP 5:
10/15 calorie row
10 push-ups
4-5 rounds each 5:00 AMRAP.
High aerobic effort.
Athletes should find a calorie count that allows them to finish in :30.
Athletes should find a rep scheme on the push-up that allows them to go unbroken.
OPEN GYM
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
10+ rounds.
Thrusters are always unbroken.
Spend :30 or less to finish the double-unders each round.
Last tested Jan 2nd, 2022.
L-Sit (Accumulate:
3:00 L-sit hold)
In Accessory – I, perform the L-sit using a pair of parallettes, hanging from a pull-up bar, or get creative in finding a way to get yourself off the ground. Try and use the same technique throughout the entire 3:00 of work. This technique should allow you to hold the L-sit for at least :10 and no longer than :40. You can rest as needed, but pick up where you left off until you accumulate 3:00 of work.