CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 with a partner:
50 double-unders
1 devils press (35/50 lb)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform 50 double-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.
INTENDED STIMULUS
~5 rounds.
Both partners work to complete 50 double-unders each.
One person works at a time to complete each set of devils presses.
Ascending and descending reps keep paces high throughout the workout.
Metcon (No Measure)
Post-workout:
1 set:
200-m double-DB front rack walk
50 hip extensions
– Use the same DBs from the workout.
COMPETE PROGRAMME
1) Today’s Metcon
2) Bike Conditioning
3) Accessory I
Metcon (Time)
BIKE CONDITIONING
For time:
240/300-cal. C2 bike
Stimulus & Goals
14:00-20:00.
Stamina and endurance with a monostructural movement
Metcon (Time)
ACCESSORY – I
Accumulate:
3:00 L-sit hold
In Accessory – I, perform the L-sit by using a pair of parallettes, hanging from a pull-up bar, or getting creative to find a way to get yourself off the ground. USe the same variation for the entire 3:00 of work. Choose a variation that allows you to hold the L-sit for at least :10 and no longer than :40. You can rest as needed, but pick up where you left off until you accumulate 3:00 of work.