CROSSFIT BRACKNELL – CrossFit
CrossFit Class
Metcon (AMRAP – Reps)
Time Priority Angie
For reps:
3:00 of pull-ups
3:00 of push-ups
3:00 of sit-ups
3:00 of air squats
COMPETE
Class
Conditioning
Skill I
Metcon (No Measure)
CONDITIONING
Every 2:00 for 10 sets:
200/250-meter Ski-erg
– Rest with the remaining time in the 2:00 interval.
STIMULUS & GOALS
Sprint each interval.
:50-1:10 per 200/250 meters.
Rest with the remaining time in the 2:00 interval.
STRATEGY
Focus on your stroke rate in each interval. Try to keep this rate above 30 for as much of the interval as possible. This will help keep your pace down and get through the interval faster.
Metcon (No Measure)
SKILL I
3 sets:
10 strict toes-to-bars
20 GHD back extensions
– Rest as needed between sets.
Prioritize technique over speed. If your quality of movement is solid, then pick up the pace.
Remember the back extension is a controlled movement that focuses on purposefully surrendering the lumbar spine and then regaining its rigid position one vertebra at a time.
GAS TANK
Extra Cardio for Open Prep.
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.