CROSSFIT BRACKNELL – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 25:
40 double-unders
20 lateral burpees over the bar
10 deadlifts (70/102 kg)
– Rest 1:00 between rounds.
COMPETE PROGRAMME
1) Class
2) Strength III
3) Row Rope Walk
Deadlift (STRENGTH III
EMOM 10:
2 deadlifts)
NOTES
Beginner athletes should increase loading across as many sets as possible.
Advanced athletes should work up to 70-80% and hold across for as many sets as possible.
The goal is to lift a heavy set of two for multiple reps and sets.
Metcon (No Measure)
ROW ROPE WALK
5 sets:
On a 3:00 clock:
15/20-cal. row
2 legless rope climbs (15 ft)
100-ft handstand walk
– Rest 1:00 between sets.
NOTES
Stimulus & Goals
Spend 1:00 or less on the rower in each set.
Complete rope climbs in less than 1:00.
Shoot to have 1:00-1:30 on the handstand walk.
Rest with any remaining time in the 3:00 clock.
Strategy
Give yourself as much time on the handstand walk as possible; push the pace on the rower and the barbell to make this happen.
Shoot for a row pace that allows you to get your hands right on the rope without needing a lot of rest time.
Start each rope climb with a big jump to decrease the amount of climb distance. On the descent, keep the rope between your feet and try to “power slide” down as quickly as possible.
Start with small fast steps on the handstand walk, and then slowly begin to lengthen your steps if you feel comfortable.