CROSSFIT BRACKNELL – CrossFit
Metcon (6 Rounds for reps)
The Ghost
6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-unders
– Rest 1:00 between rounds.
– Athletes work for 3:00 and then rest 1:00 in a Fight Gone Bad AMRAP style workout.
– Score is total reps completed at the end of the 6 rounds. Keep a running count from movement to movement, or add up all three during their rest period.
INTENDED STIMULUS
80-100 calories; 60-90 burpees; 300+ double-unders.
Fight Gone Bad style workout originally programmed for professional boxer Robert “The Ghost” Guerrero’s training on 140617.
Athletes should track individual movements each round and then try to beat the previous round’s score.
COMPETE PROGRAMME
1) The Ghost
2) Skill I
3) Accessory I
Metcon (No Measure)
SKILL I
EMOM 12:
Min. 1 | 20 GHD sit-ups
Min. 2 | 10 strict pull-ups
NOTES
All GHD sets should be unbroken; scale range of motion or reps if necessary.
Scale the pull-ups to complete the 10 reps in 2 sets or less. If necessary adjust the reps or use an assistance band.
If you don’t have a GHD, perform weighted sit-ups (14/20 lb).
Metcon (No Measure)
ACCESSORY – I
5 sets:
Every 2:00 complete:
5 high box jumps
50-m sled push
NOTES
In Accessory – I, choose a challenging box height. As soon as you finish the box jumps, immediately begin your sled push, using a lighter weight and moving as fast as possible to build explosiveness and speed.