CROSSFIT BRACKNELL – CrossFit
Shoulder Press (Pre-workout:
10:00 to work to a heavy 2-rep-max shoulder press.)
Metcon (Calories)
EMOM 10:
7 DB shoulder presses (15/22.5 kg)
AMRAP calorie row OR bike
– Use two DBs.
INTENDED STIMULUS
Athletes perform both movements in each minute.
DB presses should be heavy, but always unbroken.
:30-:45 seconds to accumulate calories every round.
FAST transitions.
Consistent bike/row pace for the first 9 rounds with a sprint to finish.
COMPETE PROGRAMME
1) Murph (record results in yesterday’s programme)
2) Accessory I
Metcon (No Measure)
ACCESSORY – I
10 sets:
75-ft sled push (50/90 lb)
75-ft sled pull
:30 sandbag hold at the chest (100/150 lb)
– Rest 1:00 between sets.
In Accessory – I, the suggested weight is added to the sled with a rope attached. Keep the rope on the sled while you push and then pull the sled. The pull should be a backpedal, not an over-the-shoulder drag.
Move as fast as possible on the sled push and pull.
Use the heaviest bag possible for the sandbag hold. Make sure you can hold for the entire :30 interval. This should be challenging.