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.