CROSSFIT BRACKNELL – CrossFit
Metcon (Distance)
Pre-workout:
5 sets for best distance:
Triple broad jump
– Rest as needed between attempts.
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 with a partner:
30.5-m sled push
12 alt. DB snatches (15/22.5 kg)
30.5-m sled push
INTENDED STIMULUS
10+ rounds.
All out sprint + built-in rest.
Loading on both the sled and the dumbbell should allow for unbroken reps.
Each sled push should take no longer than :45.
One partner works at a time; once one partner completes a full round, the other completes a round, etc.
COMPETE PROGRAMME
1) 230610
2) Burpee Double Under Wall Ball
3) Sandbag Carry Intervals
Metcon (AMRAP – Rounds and Reps)
230610
AMRAP 20 with a partner:
100-ft sled push
12 alt. DB snatches (35/50 lb)
100-ft sled push
– One partner works at a time; once one partner completes a full round, the other completes a round, etc.
– If no sleds, substitute double-DB front rack carries.
Stimulus & Goals
10+ rounds.
All out sprint + built-in rest.
Loading on both the sled and the dumbbell should allow for unbroken reps.
Each sled push should take no longer than :45.
One partner works at a time; once one partner completes a full round, the other completes a round, etc.
Strategy
Bend your arms and use your body to push the sled. Keep your hips low and use your legs to drive the sled forward.
Focus on cycling through the DB snatches quickly. As soon as you lock the rep out overhead, alternate hands, and pull the DB down to the set-up.
Metcon (No Measure)
BURPEE DOUBLE-UNDER WALL-BALL SHOT
Every 4:00 x 4 sets:
15 burpees
60 double-unders
15 wall-balls shots (20/30 lb)
Stimulus & Goals
Full sprint through each set.
Finish each set in 2:30 or less.
Unbroken wall-ball shots.
Strategy
Focus on putting the pedal to the floor and maintaining a high rate of intensity. Don’t hold anything back on the first round. Hit each round as fast as possible.
When you set up your workout area, try to keep everything as close together as possible to reduce transition time.
Because we are looking to move quickly through each set, scale the wall-ball shots and double-unders as needed to hit the stimulus of the workout.
Metcon (No Measure)
SANDBAG CARRY INTERVALS
10 rounds for load:
50-m sandbag carry
– Rest 1:00 between rounds.
– Hold the object at the stomach/chest.
Stimulus & Goals
Finish each carry in less than 1:00.
Record the heaviest unbroken carry.
Strategy
Build up to the heaviest sandbag/object that you can successfully carry for 50 m. If you only have one or two heavy bags/objects, then just use those. The goal is to move something heavy.
If your arms are long enough, try interlocking your fingers or grabbing the wrist of the other arm. This will help you hang on to the object a little more easily.