CROSSFIT BRACKNELL – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 with a partner:
8 chest-to-bar pull-ups
8 wall-ball shots (6/9 kg) (2.7/3 m)
– Partners alternate full rounds.
– One partner works at a time.
Metcon (No Measure)
Post-workout:
10 total sets with a partner:
10 weighted sit-ups (14/20 lb)
10 sit-ups
– One partner works at a time.
– 5 sets per partner.
COMPETE PROGRAMME
1) Class
2) Stamina I
3) Accessory I
Metcon (5 Rounds for calories)
STAMINA I
5 x AMRAP 4:
400/500-m row
200-m run
Max-distance row
– Rest 3:00 between AMRAPs.
NOTES
The goal is to get back to the rower with at least 1:00 to perform max calories.
Scale the distance of the first row and run if necessary.
Beginner athletes should aim for 60+ calories and more advanced athletes should aim for 100+ calories.
Metcon (No Measure)
ACCESSORY – I
4 sets:
100-ft handstand walk
1:00 plank hold
– Rest 2:00 between sets.
NOTES
In Accessory – I, set up a 100-ft course and walk as unbroken as possible.
Perform the plank on your hands or your forearms.
If you are unable to walk on your hands or you know you will struggle with the volume, reduce the handstand walk distance or give yourself 1:00 to walk as far as you can. Scale to 50 alternating shoulder taps if you are unable to walk on your hands.