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.