CROSSFIT BRACKNELL – CrossFit
COMPETE PROGRAMME
* PARTNER WORKOUT *
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 with a partner:
200-m DB farmers carry (15/22.5 kg)
20 double-DB front squats
20 double-DB push jerks
20 double-DB box step-ups (51/61 cm)
– Partners split work as desired. Both traverse the farmers carry distance, trading off the dumbbells as needed.
– Score is total reps accumulated between partners.
INTENDED STIMULUS
One partner works at a time.
Split the work as needed.
BEGINNER
AMRAP 20 with a partner:
100-m double-DB farmers carry (5/12.5 kg)
20 double-DB front squats
20 double-DB push jerks
20 double- DB box step-ups (30/51 cm)
– Partners split work as desired. Both traverse the farmers carry distance, trading off the dumbbells as needed.
– Score is total reps accumulated between partners.
COMPETE PROGRAMME
1) 231007
2) Stamina I
3) Accessory I
Metcon (No Measure)
STAMINA I
EMOM 20:
5 cal Echo Bike + 5 burpee box-overs (20/24 in)
NOTES
Perform both exercises within each minute and have some time to rest before starting the next round.
Aim for at least :15 of rest before starting the next minute. Reduce the calories and/or burpee box-overs if needed.
Metcon (No Measure)
ACCESSORY – I
3 sets:
On a 2:00 clock:
200-m run
Max distance DB farmers carry (50/70 lb)
– Rest 2:00 between sets.
– Use two DBs.
NOTES
In Accessory – I, complete the 200-m run as quickly as possible to give yourself enough time to accumulate a significant distance on the double-DB farmers carry. Aim to have at least 1:00 to farmers carry. Hang on to the DBs for as long as possible with the time you have. If you find yourself dropping them more than twice, the weight is too heavy.