CROSSFIT BRACKNELL – CrossFit
Metcon (AMRAP – Reps)
On a 12:00 clock:
50-calorie row
40 KB swings (16/24 kg)
30 KB goblet squats
20 burpees Max rope climbs
Metcon (No Measure)
Post-workout:
Accumulate: 10 Turkish get-ups/arm
– Use a single dumbbell or KB.
– Build in load as desired through all 10 reps.
COMPETE PROGRAMME
Today’s Class
Stamina I
Step UP Push Press
Metcon (Time)
STAMINA I For time:
240/300-cal C2 Bike
NOTES 14:00-20:00. Stamina and endurance with a monostructural movement. Choose a faster pace than you want, somewhere around 75 RPMs. Once you slow a little bit, hold no lower than 65 RPMs for the remainder of the workout. Lactic acid will set in, but push through the discomfort and get familiar with how hard you can push your body.
Metcon (No Measure)
STEP-UP PUSH PRESS For reps:
5 x 2:00 rounds:
20 double-DB box step-ups (20/35 lb) (16/20 in)
Max reps of double-DB push presses
– Rest 2:00 between rounds.
NOTES Stimulus & Goals 10:00 of work Have at least :30 to perform DB push presses 50+ push-press reps Strategy Practice holding the DBs toward the back of the handle to help with grip and to avoid forearm fatigue. If you have :30 or more to perform DB push presses, consider performing at least 2 sets in an effort to keep you from burning out and potentially failing reps. On every push press, focus on a short shallow dip followed by an aggressive drive to punch the DBs overhead.