CROSSFIT BRACKNELL – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 30 with a partner:
100-calorie Echo Bike
100 KB snatches (24/32 kg)
100 toes-to-bars
– Split work as needed with one person working at a time.
INTENDED STIMULUS
Complete at least 1 full round.
All movements should be completed in about 5:00-7:30 (15-20 reps/1:00 total).
Steady movement with a partner from start to finish.
One person works at a time and partners can split the reps however they’d like.
COMPETE PROGRAMME
1) 2309010
2) Skill I
3) Accessory I
Metcon (No Measure)
SKILL I
EMOM 14:
Min. 1 | :30 hollow rock
Min. 2 | :30 strict ring dips
NOTES
Try to move for as much for the :30 as possible.
Goal ring dips: 7-12 reps per :30 interval.
Substitute with banded ring dips or ring support holds as needed.
Metcon (No Measure)
ACCESSORY – I
For time:
400-m sled drag (25/45 lb)
400-m sled push
NOTES
Plan for around 15:00 for this workout.
For the sled drag, attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters.
For both movements, the weight should allow for a smooth, steady pace across the entire 400 meters. You may have to stop 2-3 times, but if you can go unbroken, go for it!