CROSSFIT BRACKNELL – CrossFit
CrossFit Class
Metcon (AMRAP – Rounds and Reps)
AMRAP 9:
9 burpees to a target (12 in)
10 alternating single-leg squats
Deadlift (Take a 5:00 rest and then go into 8:00 to build a 5RM Deadlift)
COMPETE
Class Metcon (not the deadlift after)
Strength II
Row Handstand Walk
Deadlift (STRENGTH II
For load:
Deadlift
10-8-8-6-6)
Welcome to week four of our Strength II Deadlift cycle; this is a de-load week.
Your goal is to use a weight in each set so that you can maintain a solid technique with very little deviation. This loading will vary for each athlete.
Perform a new set every 3:00.
Metcon (No Measure)
ROW HANDSTAND WALK
AMRAP 15:
15 dumbbell bent over rows, left arm (35/50 lb)
15 dumbbell bent over rows, right arm
50-ft handstand walk
STIMULUS & GOALS
Focus on the quality of movement over round volume.
Use the handstand walks to work on a higher-skill movement under fatigue. Some athletes can try to move fast and go for big unbroken sets. Other athletes may try to walk as far as possible in 5 attempts. Regardless, this is a great day to practice this movement!
STRATEGY
Challenge yourself with a heavier dumbbell. If you can do all 15 reps in a row at the Rx’d weight, go heavier if possible. You should be able to do at least 5 reps in a row without putting the dumbbell down.