CROSSFIT BRACKNELL – CrossFit
Metcon (AMRAP – Reps)
5 rounds for reps:
On a 3:00 clock:
20 bar-facing burpees
20 wall-ball shots (6/9 kg) (2.7/3 m)
AMRAP ring dips
– Rest 1:00 between rounds.
COMPETE PROGRAMME
Class
Strength II
Accessory I
Metcon (Time)
STRENGTH II
For time:
800-m backward sled drag (45/70 lb)
– Load is added to the sled.
NOTES
Constant movement with the sled drag.
Connect a rope or strap to the sled. Hang on to it and walk backward with straight arms. You should begin to feel this in your quads.
Reduce the loading as needed.
Metcon (No Measure)
ACCESSORY – I
3 sets:
10 strict toes-to-bars
15 GHD sit-ups
:30 weighted hip-extension hold
– Rest as needed between movements.
NOTES
Rest as needed between movements, but try not to exceed 1:00 of rest unless you move through all 3 exercises quickly and take a larger rest between rounds.
Go heavy on the hip-extension hold by holding a heavy plate tight to the chest.