CROSSFIT BRACKNELL – CrossFit
Metcon (No Measure)
EMOM 24:
1: Strict knees-to-elbows
2: Handstand walk
3: Legless rope climbs (starting seated on the floor)
4: Rest
INTENDED STIMULUS
Reduce speed and intensity after a challenging week.
Work for 3:00 and rest for 1:00.
Emphasize skill development.
Every 5 feet of handstand walking = 1 rep.
Must complete 1 legless rope climb (15 ft) from the floor each round to be considered Rx’d.
COMPETE PROGRAMME
1) Strength III
2) Today’s Class EMOM
3) Row Push-Up
Metcon (No Measure)
STRENGTH III
5 sets for load:
3 weighted pull-ups
3 weighted dips
– Rest as needed between sets.
Strategy
Increase loading across as many sets as possible.
Use a belt, DBs, KBs, weighted vest, etc. to add load to these movements.
If you are unable to perform one or both of these movements, perform a strict banded pull-up and/or strict banded dip.
Use the rings or a static dip bar for the dips.
Rest no more than 4:00 between sets.
Metcon (AMRAP – Rounds and Reps)
ROW PUSH-UP
AMRAP 5:
10/15 calorie row
10 push-ups
Rest 5:00
AMRAP 5:
10/15 calorie row
10 push-ups
Stimulus & Goals
Full send on the rower!
3-5+ rounds per AMRAP.
No more than 2 sets on the push-ups.
Strategy
Hit each row as hard as possible. This will certainly give at some point, but for as many rounds as possible, try to complete your number of calories in about :30. This will put you on pace to complete at least 5 rounds.
Recover during the rest period and then try to beat your score from the first attempt.