CROSSFIT BRACKNELL – CrossFit
PARTNER WORKOUT (AMRAP – Rounds and Reps)
4 sets for AMRAP 4:
3 hang power cleans (43/61 kg)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
INTENDED STIMULUS
2+ rounds each AMRAP.
Unbroken hang power cleans and S2O.
Pull-ups in 1-2 sets.
Enough rest push each AMRAP, but not enough to feel fully recovered.
Start each AMRAP back at the hang power cleans.
Score Full Rounds across all 4 sets and add up all the Reps from the 4 sets
OPEN GYM
Metcon (No Measure)
For completion:
200-m sandbag bear-hug carry (70/100 lb)
100-m left-arm DB overhead carry (35/50 lb)
100-m right-arm DB overhead carry
200-m sandbag bear-hug carry
– Rest as needed between movements.
Stimulus & Goals
Complete the sandbag carry in 2-3 sets.
Complete the overhead carries in 1-2 sets.
Use a moderate load that feels challenging toward the end, but with which you can still walk casually.
Metcon (No Measure)
4 sets:
12 GHD glute hamstring raises
15 weighted sit-ups
20 banded side steps (moving right)
20 banded side steps (moving left)
In Accessory – I, see the video below for the GHD glute hamstring raises.
Use a DB or medicine ball for weighted sit-ups. Feel free to increase the load with each set.
On the banded side steps, keep your feet far enough apart to keep tension on the band the entire time. Double looping the band may help.
GHD glute hamstring raises