CROSSFIT BRACKNELL – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 9:
10 strict ring dips
15 KB swings (24/32 kg)
INTENDED STIMULUS
5-7 rounds.
Dips in 1-2 sets for most of the workout.
Swings in 1-2 sets throughout the entire workout. Spend no more than :45 on the dips and 1:00 on the swings each in the first 5:00 of the workout.
Opportunity to rest the legs after a tough workout the day prior.
Metcon (No Measure)
Post-workout:
3 sets:
10 left-arm KB step-back lunges
10 left-arm KB side bends
10 right-arm KB step-back lunges
10 right-arm KB side bends
– Perform all reps on one arm unbroken.
– Step back for the lunges with the leg opposite of the KB.
COMPETE PROGRAMME
1) 230820
2) Strength III
3) Muscle-Up Stamina
Bench Press (STRENGTH III
Every 2:00 for 3 sets:
1 bench press
Every 2:00 for 3 sets:
3 bench presses
Every 2:00 for 3 sets:
5 bench presses)
Stimulus & Goals
Bench day!
Building strength and stamina.
Decrease loading as reps increase.
The sets of 1 should be performed around 85%-100% of 1-rep max.
The sets of 3 should be performed around 80%-90% of 1-rep max.
The sets of 5 should be performed around 75%-85% of 1-rep max.
Metcon (4 Rounds for reps)
MUSCLE-UP STAMINA
4 sets:
AMRAP 3:
400-m run
Max-rep bar muscle-ups
– Rest 1:00 between AMRAPs.
Stimulus & Goals
Finish run in 2:00 or less.
8+ bar muscle-ups each round.
2-3 sets on the pull-up bar each round.
Build bar muscle-up stamina by performing consistent and manageable sets after a hard running effort.
Strategy
Run at a more aggressive pace and aim for consistency on the bar muscle-ups.
Take :10-:20 to transition to the pull-up bar after the run.
Perform a small set of bar muscle-ups to start each round. Then, aim to beat that number by 1+ reps on the second set of the round.