CROSSFIT BRACKNELL – CrossFit
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
INTENDED STIMULUS
Perform 3+ rounds in each 3:00 AMRAP.
Keep all movements unbroken for as many rounds as possible.
Work for the entire 3:00. Don’t stop short.
Metcon (No Measure)
Pre-workout:
On a 6:00 running clock:
Squat therapy
– Layer in a new point of performance every 1:00.
– Ask athletes to perform reps on your cue.
COMPETE PROGRAMME
Strength II
The Chief
Accessory I
Push Jerk (EMOM12
2 Push Jerk)
NOTES
Increase loading across as many sets as possible, however, it is ok to perform the same weight for multiple sets.
Use a rack if it is available.EMOM12
Metcon (No Measure)
ACCESSORY – I
5 sets:
10 alternating back-rack step-back lunges
300-m jog
100-m run
– Rest 2:00 between sets.
NOTES
Use a load for the lunges that you can maintain 10 unbroken steps. Increase the load on as many sets as you like.
After completing the lunges, begin the jog at a slow pace and build into a 50-60% effort. For the last 100 meters, push your pace to 80-90%.