CROSSFIT BRACKNELL – CrossFit
Metcon (No Measure)
Pre-workout:
On a 12:00 running clock:
Squat therapy
– Layer in a new point of performance every 2:00.
– Athletesperform reps on cue.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
Wall-ball shots (6/9 kg)(2.7/3 m)
– Perform a DB 30.5-m farmers carry (4x25ft or 2x50ft segments) after every 20 reps.
– Use two DBs (35/50 lb).
INTENDED STIMULUS
6-9 rounds.
Wall-ball shots unbroken for the first half of the workout.
Never more than 2 sets on the wall-ball shots.
Unbroken farmers carries throughout the workout.
COMPETE PROGRAMME
1) Today’s Metcon
2) Heavy Clean Double
3) Accessory I
Power Clean (HEAVY CLEAN DOUBLE
EMOM 12:
2 power cleans
– Touch-and-go reps.)
Stimulus & Goals
Practice cycling a relatively heavy barbell.
Hold one load across all 12 sets.
70% or more of your best power clean.
Metcon (No Measure)
ACCESSORY – I
5 sets:
10 DB front rack step-ups (low box)
15 DB weighted sit-ups
15 DB side bends/side
15 single-arm DB chainsaw rows
In Accessory – I, increase loading only if you can maintain unbroken sets.