CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
3 rounds for time:
40 Russian KB swings (16/24 kg)
20 box jump-overs (51/61 cm)
INTENDED STIMULUS
6:00-10:00.
Ideally the KB swing sets are unbroken.
Athletes should keep moving on the box jump-overs, one rep at a time.
Metcon (No Measure)
Post workout:
Accumulate:
200-m single-arm DB overhead carry
– Switch arms as needed.
COMPETE PROGRAMME
1) 230915
2) Strength II
3) Bike GHD
Metcon (Weight)
STRENGTH II
7 sets:
2 clean pulls
1 power clean
NOTES
In today’s strength session, build to a heavy set of the complex.
For all three lifts, feel free to re-grip at the bottom and take a moment to reset yourself. Do not treat these sets as touch-and-go reps.
Aim to finish your final set around 90%+ of your best 1-rep power clean.
Metcon (AMRAP – Reps)
BIKE GHD
EMOM 16:
Minute 1 | :30 calorie bike
Minute 2 | :30 GHD sit-ups
NOTES
Stimulus & Goals
Constant movement in both exercises for each of the :30 intervals.
7-12+ calories on the bike.
12-18+ GHD sit-ups.
Strategy
Use the first round to feel out your capacity in both movements. Then, try to hold that pace for the entire 16:00.
Challenge yourself not to decrease in reps by 5 or more in either exercise.
Expect the bike to make the GHD sit-ups more difficult. Remember to use your arms and straighten your legs on the way up.