CROSSFIT BRACKNELL – CrossFit
Metcon (No Measure)
AMRAP 20 with a partner:
23 box jump-overs (51/61 cm)
23 power snatches (29/43 kg)
23 overhead squats (29/43 kg)
23 knees-to-elbows
23-calorie Air Bike
COMPETE PROGRAMME
Class
Strength III
Accessory I
Metcon (No Measure)
STRENGTH III
For completion:
200-meter sandbag bear-hug carry (70/100 lb)
100-meter left-arm dumbbell overhead carry (35/50 lb)
100-meter right-arm dumbbell overhead carry
200-meter sandbag bear-hug carry
– Rest as needed between movements.
STIMULUS & GOALS
Complete the sandbag carry in 2-3 sets.
Complete the overhead carries in 1-2 sets.
Use a moderate load that feels challenging toward the end, but with which you can still walk casually.
STRATEGY
Break the sandbag carries at the 100-meter mark and rest as needed. Then, push to finish the rest of the 200 meters in one set, but break if needed.
Push the overhead carries until failure, even if it means putting the DB down 20 ft before the end of the 100 meters.
Take longer rests during this piece and don’t try to push the pace. Longer rest breaks with quick unbroken sets are preferable to taking a lot of breaks.
Metcon (No Measure)
ACCESSORY – I
4 sets:
12 GHD glute hamstring raises
15 weighted sit-ups
20 banded side steps (moving right)
20 banded side steps (moving left)
NOTES
In Accessory – I, see the video below for the GHD glute hamstring raises.
Use a dumbbell or medicine ball for weighted sit-ups. Feel free to increase the load with each set.
On the banded side steps, keep your feet far enough apart to keep tension on the band the entire time. Double-looping the band may help.
GHD glute hamstring raises | https://youtu.be/w_7UaXfsbaw