CROSSFIT BRACKNELL – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
5 devils presses (35/50 lb)
10 alternating double-DB front-rack lunges
15/20-calorie Echo bike
Metcon (No Measure)
Post-workout:
200-meter farmers carry
– Use dumbbells from the workout.
COMPETE PROGRAMME
Class
Strength III
Stamina I
Metcon (No Measure)
STRENGTH III
5 sets:
5 weighted dips
10 strict handstand push-ups
– Rest 2:00-3:00 between sets.
NOTES
To add weight to the dips, pinch a dumbbell or med ball between your legs. You can also use a weight belt.
Perform the dips on rings or dip bars. More advanced athletes should perform their reps on rings.
Switch the movement to a double-DB shoulder press if you cannot perform strict handstand push-ups.
Metcon (Time)
STAMINA I
5 sets for time:
100-meter backward sled walk (45/90 lb)
800/1,000-meter C2 bike
NOTES
20:00-25:00.
Attach a rope or a ring to the sled and hold on to it as you walk backward.
When adding weight to the sled, use a weight that you can keep moving for the entire distance without stopping.
Push to finish each bike in 2:15 or less.