CROSSFIT BRACKNELL – CrossFit
Metcon (5 Rounds for reps)
5 rounds for reps:
1:00 bike for calories
– Rest :30.
1:00 double-DB push presses (15/22.5 kg)
– Rest :30.
Metcon (No Measure)
Post-workout:
3 sets for reps:
5-15 GHD hip extensions
– Rest 1:00-2:00 between sets.
COMPETE PROGRAMME
231209
Strength III
Accessory I
Weighted Pull-ups (STRENGTH III
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.)
NOTES
Increase loading across as many sets as possible, however, it is ok to perform the same weight for multiple sets.
Use a DB, a medicine ball, a vest, or a weight belt to add weight to the pull-ups.
If you are not able to perform a pull-up under your own power, look to find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
Metcon (No Measure)
ACCESSORY – I
AMRAP 8:
2 alternating single-leg squats
2 box jump-overs (20 in)
4 alternating single-leg squats
4 box jump-overs
6 alternating single-leg squats
6 box jump-overs
– Continue adding 2 reps to each movement until time expires.
NOTES
Complete the round of 12 or more.
High skill and low skill gymnastics.
20-inch box for all. Clear the box if you are able.
Push the pace from the beginning of this workout. The first few rounds will move quickly but expect to slow down when the reps reach double digits. Move fast when you can.
Focus on making each single-leg squat count. Missed repetitions can cost you precious time.
Consider stepping down off the box to conserve energy.