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.