CROSSFIT BRACKNELL – CrossFit
Metcon (No Measure)
Pre-workout:
EMOM 10:
Min. 1 | :20 plank shoulder taps w/ feet on the rower
Min. 2 | :20 jump rope practice
– Athlete’s choice of jump rope skill.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
8/10-calorie row
8 handstand push-ups
COMPETE PROGRAMME
Class
Strength III
KB Swing Run
Bench Press (STRENGTH III
5 sets for load:
5 bench presses
– Lift once every 3:00.)
NOTES
Increase loading across as many sets as possible.
Take the barbell from a rack and use a spotter if available.
Begin the first set around 70-75% of your 1-rep max bench press.
Rest with your remaining time in the 3:00 interval.
Metcon (Time)
KB SWING RUN
For time:
100 KB swings (53/70 lb)
– Every time you break, run 400 m.
NOTES
15:00 or less.
Use a KB that allows you to perform at least 20 unbroken reps.
Hang on to one more rep in each set.
Try to run no more than 4 times.