CROSSFIT BRACKNELL – CrossFit
Split Jerk (5 sets for load:
3 split jerks
– Lift once every 3:00.)
Metcon (No Measure)
Post workout:
AMRAP 3:
Max cumulative L-sit hold
– Perform from parallettes, DBs, boxes, or the floor.
COMPETE PROGRAMME
Class
Yesterday’s Class
Bike Sit-Up
Metcon (No Measure)
BIKE SIT-UP
EMOM 14:
Minute 1 | :30 calorie bike
Minute 2 | :30 GHD sit-ups
Stimulus & Goals
Constant movement in both exercises for the full :30 intervals.
7-12+ calories on the bike.
12-18+ GHD sit-ups.
Strategy
Use the first round to find your pace and then, try to hold that pace for the entire 14:00.
Challenge yourself not to decrease in reps by 5 or more in either exercise.
Expect the bike to make the GHD sit-ups more difficult. Remember to use your arms and straighten your legs on the way up.