CROSSFIT BRACKNELL – CrossFit
CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
INTENDED STIMULUS
CrossFit Games Open workout 11.4.
1+ rounds.
Overhead squats should be completed in 4 sets or less.
Have at least 1:00 to attempt muscle-ups or their scaling options.
OPEN GYM
Metcon (Time)
3 rounds for time:
25 sit-ups
18/25 cal. Echo bike
– Rest 2:00
3 rounds for time:
25 GHD sit-ups
18/25 cal. Echo bike
Stimulus & Goals
Complete each couplet between 8:00-12:00.
Go unbroken on both the sit-ups and GHD sit-ups.
Finish the bike in 2:00 or less.
Metcon (No Measure)
Every 3:00 for 15:00:
8 DB rear foot-elevated split squats (8/leg)
15 barbell good mornings
In Accessory – I, use a pair of DBs for the rear foot-elevated split squats. Find a weight that challenges you for 8 reps and stay there for all 4 sets. One leg may appear to be weaker than the other — that is a good thing to note. For the good mornings, use a light load.