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
Spoiler Alert: We’re squeezing in 10:00 of Gas Tank in at the end today – 10 x :40 Work/:20 Rest of Rowing, Burpees or Shuttle Runs. Let’s Get Open Ready.

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.