CROSSFIT BRACKNELL – CrossFit
CROSSFIT
Push Press (Pre-workout
EMOM 8:
2 push presses
– Build to a heavy set of 2 reps.)
Metcon (Time)
5 rounds for time:
20 push presses (25/34 kg)
20 alternating front rack lunges
COMPETE
Class Metcon
Stamina I
Accessory I
Metcon (Distance)
STAMINA I
20 sets for distance:
:40 standing bike
:20 seated bike
Metcon (No Measure)
ACCESSORY – I
Accumulate:
5:00 in a plank hold
– Every time you break perform 20 GHD hip extensions.
GAS TANK
Get your Gas Tank ready for The Open 2024 with simple but very effective interval training.
GAS TANK (No Measure)
10-20 minutes of :30 On/:30 Off
Choose two movements from the list below, perform them on alternate rounds:
Shuttle Runs
Row
Wall Ball
Double Under or Crossover
Box Jump (Step Down)
Burpee or Burpee Over Bar
Barbell Cycling @ 40% of Snatch or Clean & Jerk
For example, you might do :30 Row/:30 Rest/:30 Wall Ball/:30 Rest for one full round and do that 10 times for a 20 minute workout. You could start by doing it 5 times for a 10:00 workout and increase the number of rounds each week until you’re at 20:00. Don’t exceed 20:00 total work time.
Week 1 do what feels manageable to set the benchmark, then, in subsequent weeks try to be more consistent, or slightly increase your output in the work time.
Metcon (Time)
5 rounds for time:
20 push presses (25/34 kg)
20 alternating front rack lunges