Announcements
Weightlifting Workshop with Jessica Gordon-Brown is 12-230 on Saturday 23rd March.
BOOK NOW via our website to avoid missing out!
CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS
Back Squat (10:00 to perform:
10-8-6-4 Back Squats,)
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 with a partner:
100-m farmers carry (35/53 lb)
200-m run
30 KB goblet squats (16/24 kg)
– Partners complete each run together and split goblet squats and farmers carries as desired.
COMPETE
Strength II
Class – SOLO
Row L-Sit Hold
Back Squat (For load:
Back squat
5-5-5-5-5+
– Max reps on the last set.)
NOTES
Welcome to week one of our Strength II cycle where we will back squat for the next four weeks.
Your goal is to find a heavy set of 5 back squats. This may not be a 5-rep-max but find your heavy 5-rep lift for the day.
Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
Metcon (Calories)
ROW L-SIT HOLD
EMOM 20:
Odd minutes | max-calorie row
Even minutes | accumulate :20 L-sit hold
STIMULUS & GOALS
10/15+ in each set of calories.
Keep L-sits to 3 sets of less.
STRATEGY
Make this workout whatever you need; it can be a tough workout if pushed or an opportunity to recover through movement.
If you want to make this workout hard, push the pace on the rower and look to fight through the L-sit holds.